Production Development & Direction: Chad Bennett, JoniCamacho, Steve Coulter, Kim Niemi, Neysa Siefert

NBCU, Reveille, and 25/7 Productions would like to thank the manypeople who gave their time and energy to this project: StephenAndrade, Carole Angelo, Sebastian Attie, Nancy N. Bailey,Alyssa Bieler, The Biggest Loser contestants, DaveBjerke, Jill Bowles, Jill Carmen, Meegan Carroll, ScotChastain, Ben Cohen, Jason Cooper, Marie Crousillat, Dr.Michael Dansinger, Kat Elmore, Cheryl Forberg, DevinFranchino, Jeff Friedman, Wendy Gable, Christina Gaugler,Marc Graboff, Bob Greenblatt, Jenny Groom, Bob Harper,Chris Harris, Paige Hicks, Shelli Hill, Susan Hindman, Dr.Robert Huizenga, Jill Jarosz, Helen Jorda, EdwinKarapetian, Alex Katz, Allison Kaz, Anna Kournikova,Loretta Kraft, Pam Krauss, Laura Kuhn, Beth Lamb, ToddLubin, Roni Lubliner, Mitch Mandel, Rebecca Marks, GreggMichaelson, Yelena Nesbit, Jessica Nubel, Julie Nugent,Kerry O’Donnell, Trae Patton, Ed Prince, Dolvett Quince,Scott Radloff, Joel Relampagos, Brandon Riegg, KarenRinaldi, Melissa Roberson, Beth Roberts, Maria Rodale,Jessica Roth, Leslie Schwartz, Carrie Simons, Lee Straus,Kelia Tardiff, Paul Telegdy, Deborah Thomas, Julie True,Dianne Vezza, Emily Weber, Liza Whitcraft, Julie Will, YongYam

ContentsINTRODUCTION

NOTES TO THE CHEF, FROM THE CHEF

The Biggest Loser Eating Plan

20 Minutes to a Better Body

Breakfast on the Double

Apps and Snacks, Pronto

Speedy Soups and Sandwiches

Throw-Together Salads and Sides

Mains in Minutes

Lickety-Split Sweet Bites and Sips

ACKNOWLEDGMENTS

INDEX

Introduction

I believe that one of the main reasons I’ve been able tomaintain a 70-pound weight loss for close to 20 years isbecause I’ve learned to “be prepared” when it comes tofood. The truth is, we’re all insanely busy, and some days itjust doesn’t seem like there’s enough time in the day tocook a healthy meal. So we grab something on the run thatwe know isn’t great for us and, in many cases, doesn’t evensatisfy us. Then we’re stressed out because we couldn’tfind time to burn those extra calories in the gym … and wecome home exhausted yet again … and the cyclecontinues.

The next thing you know, you’re writing to Bob, Anna, oreven me saying, “Please help me. I’m so stuck. I just don’tknow what to eat!” But you probably do have a generalsense of what to eat. You just don’t know how to find thetime to create a healthy eating plan without feelingoverwhelmed.

Well, if you’ve opened up this book, you’ve taken the firststep toward solving that problem. Over the years, I’vetackled a wide variety of themes to help you createdelicious, healthy food at home—from family-friendly,budget-conscious meals to guilt-free desserts to take-out

favorites. And each time I traveled across the country topromote the books, speak to audiences, and give cookingdemos, I heard the same response over and over: “Okay,now I believe that healthy food can taste great. I just don’thave time to make it!”

Well, the excuses stop here. I promise you that you haveenough time in your day to make the healthy meals andsnacks in this book. I created these recipes with a widevariety of needs and occasions in mind. There are elegantdishes for entertaining (I always encourage people to bringtheir own healthy dishes to parties) like Asian Crab Salad-Topped Brown Rice Crisps (page 93) and Curry-RubbedPork Tenderloin with Peach Chutney (page 177), andhappy hour faves like Sweet Potato No-Skins (page 94)and Pork Notsticker Lettuce Wraps (page 91). There areplenty of kid-friendly dishes that your whole family will lovelike Kids’ Favorite Chicken “Pucks” (page 184) andCrustless Turkey “Pizza” (page 194). And there are tons ofdelicious, healthy options for quick and easy breakfasts,on-the-go lunches, simple dinners, and even snacks,desserts, and cocktails! Many of them can be packed forportable to-go meals that are way tastier and easier onyour waistline than takeout. And unlike most “convenienceoptions,” they’re all made with fresh, wholesomeingredients, so they’re preservative free!

So the next time you think there just aren’t enoughminutes in the day to eat healthy, I suggest you flip throughthese pages and let your mouth start watering. You’ll be

shocked at how quickly you can throw together thesesatisfying, healthy dishes, many with as little as 5 to 10minutes of prep time. Once you get into the habit ofplanning and packing your lunches and snacks like theBiggest Losers (and I) do, not only will you save money,you’ll also find yourself eating more satisfying, deliciousfoods and still fitting into your favorite jeans.

It’s truly an honor and a pleasure to be a part of TheBiggest Loser community. I’m looking forward to hearingfrom each and every one of you—from your weight-lossstruggles and successes, to your cooking challenges andconcerns, to the recipes you want to see in future books!

Notes to the Chef, from the Chef

As is evident by the title, this book is all about making it alittle easier to live a healthy lifestyle, no matter how much (orhow little) time you have to spare each day. In the pagesthat follow, you’ll find simple, delicious, calorie budget-friendly meals, snacks, and desserts that you can make inminutes—as well as tips and strategies from The BiggestLoser experts and contestants that will show you just howmuch of a difference 20 minutes a day can make in yourweight-loss efforts.

Eating CleanThe Biggest Loser eating plan recommends an all-naturaldiet free of highly processed/refined foods, trans fats,preservatives, high-fructose corn syrup, and the artificialflavorings and sweeteners that are added to many “diet”foods to create flavor and texture. In my recipes, you willonly find ingredients that follow those guidelines. (PerBiggest Loser expert Dr. Robert Huizenga’s suggestion, Ialso avoided foods that contain evaporated cane juice,fructose, and many other ingredients that are oftenconsidered passable.)

In a perfect world, all of the experts on the show, myself

included, strive toward eating a very clean diet of all-naturalfoods. That said, you have to create a sustainable weightplan that works for you and your family’s needs. So if, asyou start flipping through the recipes in this book, you think,“That sounds great, but I can’t find that ingredient at mygrocery store” or “I wonder if I can make this with thestaples in my pantry, instead of investing in a whole new setof basics,” don’t worry. The guidelines in this book are justthat—guidelines, not absolutes. The important thing is tocreate a healthy lifestyle that you can realistically adaptwithout feeling overwhelmed. You might start off bychanging a few bad habits, and eventually eliminate mostor all refined sugars or artificial ingredients from your diet—just as you might start your workouts 10 or 20 minutes at atime, and eventually build up to an hour or more. The keysto long-term weight loss are planning and consistency.Baby steps are okay.

I want to make it as easy for you as possible to enjoy thedelicious recipes that I’ve developed for you in this book.To that end, I’ve compiled a list of ingredients that youmight not be as familiar with, followed by a list of time-saving cooking strategies. I hope you’ll peruse them beforeyou get in the kitchen. I think they’ll make grocery shoppingand cooking a bit easier.

No-Sweat ShoppingI’d strongly encourage anyone trying to live a healthylifestyle to visit a local natural food market or grocery store

chain at least once a month. There are so many new andinteresting ingredients turning up on the shelves every day,many of which will become staples in your kitchen. If youcan find a health food store that carries bulk foods in serve-yourself bins (many Whole Foods markets do), you cansample new ingredients without making a big up-frontinvestment.

Take a trip to Whole Foods: Whole Foods Market is theworld’s largest retailer of natural and organic foods, with200 stores throughout North America and the UnitedKingdom. It has a reputation for being a little pricey, and insome instances it can be (especially for specialty goodsand organic produce), but I do believe that you can stock upon some basic staples there without breaking the bank.Whole Foods is great for buying products like infused oliveoils, nitrate-free meats, low-sodium broths (as opposed to“lower sodium” found at many traditional grocery stores),salt-free spice blends, beans, and extra-healthy breads andtortillas, most of which have a long shelf life. Investing in afew good-quality oils and vinegars will pay off over time,and they will add a lot of flavor to the healthy dishes youcreate.

Shop in bulk: Another way to make shopping for naturalfoods more affordable is to buy in bulk. Peruse the bulkbins for grains like quinoa, oats, bulgur, and short-grainbrown rice, as well as nuts, dried fruit, and other cookingessentials. Make an effort to plan ahead and shop smart,and I think you’ll be pleasantly surprised by how much

money you can save.

Key IngredientsBelow is a list of the key ingredients you’ll need to make therecipes in this book, as well as suggested substitutes youcan use in their place if you have trouble finding what therecipe calls for. Note that substitutions will affect thenutritional content and fat and calorie counts listed for eachrecipe, but they are still good options for health and weightmanagement.

Almond Mozzarella CheeseI was surprised by how much I enjoyed this naturally low-fatalternative to the dairy mozzarella cheese I used to rely on.While I won’t pretend that it tastes like the “real thing,” thischeese is really delicious and even melts like realmozzarella when heated in recipes like the Caprese Burger(page 116). I like the Lisanatti brand, which has only 50calories and 1 gram of fat per ounce, making it 97 percentfat free. It also has 7 grams of protein per ounce and only 3grams of carbohydrates. Lisanatti makes shredded almondmozzarella cheese, too, which may shave even more timeoff your cooking prep, so check your grocery store for that.If you can’t find it, just purchase the lightest naturalmozzarella cheese you can find instead.

Bagged Greens and VeggiesMixed greens, spinach, arugula, and other lettuces are a

great solution when you’re tight on time (mostly becausethe majority of them have been triple washed, so you don’thave to waste time washing and drying them). Most grocerystores also stock preshredded coleslaw mix, broccoli slawmix, and bagged broccoli florets, all of which I’ve includedin this book. No rinsing or picking is necessary. Simply cutopen the bag and start cooking! Keep in mind that oncethese bags are opened, the remaining greens keep freshlonger if you leave the plastic unsealed and open in yourfridge with plenty of room to “breathe.” I’m not sure whymost grocery clerks have a tendency to tightly close bags ofproduce as you’re checking out (maybe to keep it fromrolling around in your car), but keeping produce dry and inan open bag will help it last much longer.

Breads and FlatbreadsI know I’m going to start to sound like a broken record, butthe most important thing when it comes to bread productsis to read the labels. Buy any you like that has the leastamount of preservatives and fat, and the most fiber you canfind. Check the sodium and sugar, too. Some breads haveway too much of both. I am currently a big fan of JulianBakery’s breads, particularly the Amazing Sourdough sinceit has only 60 calories per slice with 6 grams of fiber. I canmake a big sandwich without a lot of calories. Sometimes Ialso use flatbreads for open-faced sandwiches, like in myDoctor Kracker Turkey Snacker (page 106). I love thehearty crispness of flatbreads. Doctor Kracker’s are perfectbecause they’re exactly 100 calories. Again, though, use

any brand you can find that’s healthy.

Cheese SpreadsIn creating craveable wraps and sandwiches, I kept goingback to spreadable low-fat cheeses and goat cheese as away to make quick lunches that pack a lot of flavor withoutpacking a lot of fat. I like the Alouette Light Garlic andHerbs Soft Spreadable Cheese as well as Chavrie withBasil and Roasted Garlic Goat’s Milk Cheese spread,which was the perfect addition to my Herb TurkeySandwich (page 123) because it packs such a hugeamount of flavor. If you find other low-fat cheeses that lookinteresting, experiment away! Just make sure you choosespreads with no more than 50 calories and 3.5 grams of fatper 2-tablespoon serving. If you’re having trouble findingeither, you can always use a small amount of any goatcheese mixed with some fresh herbs or frozen herb cubes(see page xvi for more information).

Chicken and Seafood (Frozen)Shrimp and other seafood will keep for a long time in thefreezer, so you can buy these slightly more expensiveproducts whenever you see them for a reduced price. Keepbags of frozen shrimp, langostinos (small lobsters), andflash-frozen fish fillets in your freezer so you can create ahealthy fish dish anytime.

Note that if you are going to freeze chicken or fish, it’sbetter to buy them frozen. If you buy fresh and then freezethese lean proteins, the quality will deteriorate since they

were likely frozen before they were shipped to the store. Ifyou refreeze and defrost them a second time, they are likelyto lose flavor and texture.

Chocolate ChunksIt’s no secret that I love chocolate! Like red wine, smallamounts of dark chocolate have been linked to healthbenefits (like improving cardiovascular health) becausethey contain flavonoids, which are powerful antioxidants. Inorder to get these benefits, you must consume chocolatethat is 70 percent or more pure cocoa, so make sure tocheck the label on your chocolate chunks or chocolate barbefore you buy it. I keep coming back to all-natural 70percent cocoa mini chocolate chunks because they’re easyto find at my natural food market and make an excellentaddition to dishes like Chocolate Raspberry Dreamers(page 204). If they’re not easy to find at your market, justbuy any dark chocolate bar or chocolate chips with at least70 percent cocoa and chop them with a knife on yourcutting board. Or stock up the next time you go to a naturalfood market, where they’re sometimes sold in bulk as wellas in bags. If you do buy them in bulk or open a packagethat you’re not going to finish soon, be sure to store them inyour freezer to keep them fresh for months. Plus, if you’reanything like me, you’re less likely to munch on them ifthey’re tucked away in your freezer rather than sitting in yourcabinet!

English Muffins and Hamburger Buns (Sprouted

Grain and Whole Wheat)Next time you’re at the grocery store, consider taking aminute to read the labels of the “whole wheat” Englishmuffins and bread products. You might be shocked by thenumber of preservatives, chemicals, and even sugars usedin many brands. That said, without preservatives, thesebaked goods quickly get stale, so it can be hard to figureout the best option.

I use whole grain and sprouted grain English muffins forrecipes that would generally call for English muffins. I alsouse them as hamburger buns in recipes like the Red,White, and Blue Burger (page 115). I searched high andlow for 3½-inch-diameter all-natural, whole grain, low-fathamburger buns that actually tasted half as good astraditional hamburger buns. If they exist, I could not findthem. A great substitute is Rudi’s Organic Bakery WholeGrain Wheat English Muffins. They’re a bit higher incalories than what I would prefer to use for a burger orsandwich, but they contain 3 grams of fiber and don’t taste“healthy,” which is so important to me—I find it’s easier toeat healthy when you feel like you’re indulging. They’re alsomuch softer than many whole grain buns, mimicking thatpleasing texture of many processed breads. There aresome all-natural hamburger buns available that are prettygood (though I like Ezekiel’s Sprouted Grain EnglishMuffins over their hamburger buns, even for hamburgers!),but keep in mind that they’re probably bigger than the 3½-inch-diameter size I recommend. You can cut the larger

ones to size and freeze the scraps for homemade breadcrumbs.

Flavored Extra-Virgin Olive OilsYou’ll notice that several recipes in this book call forflavored olive oils, such as Meyer lemon-infused extra-virginolive oil in the Lemon Arugula Salad (page 139) andjalapeño lime-infused extra-virgin olive oil in the Fresh-As-Can-Be Jalapeño Lime Scallops (page 196). Theseingredients might sound a bit intimidating or pricey, but alittle truly goes a long way. They add a depth of flavor todishes that I think makes them well worth the extrainvestment. I also think flavored oils make fantastic hostgifts. Instead of buying a $15 bottle of wine that someonewill enjoy only once, get him or her a bottle of flavored oliveoil (O Olive Oil, www.ooliveoil.com, sells many varieties forless than $20) and tuck it into a wine gift bag. Your host willthink of you everytime he or she uses it.

Herb Cubes (Frozen)Frozen cubes of prechopped herbs are becoming widelyavailable at many grocery stores. I recommend stockingyour freezer with the basil, cilantro, and ginger varieties.They’ll save you tons of time since you won’t need to washor chop the herbs. And they’ll potentially even save youmoney because you can use only what you need and keepthe remainder frozen for months. You simply pop out onecube at a time and defrost it. The brand I see most often instores is Dorot. Search your store’s freezers to see what

you can find. Just be sure to choose a brand that ispreservative free.

The one exception for me is garlic. Nothing can replacethe flavor of freshly chopped garlic, especially in dishes likethe Pork Notsticker Lettuce Wraps (page 91).

Ketchup and BBQ Sauce (Low Sugar/Low Sodium)These days, you can find several options of both of thesesauces widely available at many grocery store chains, soit’s just a matter of finding a brand you like. Note that someketchups and barbecue sauces might not be marked “lowsodium” or “low sugar,” so you’ll need to read labels andcompare to find ones that aren’t too high in salt or sugar. Ifpossible, it’s better to select a brand that is sweetened withhoney or agave nectar, which have lower glycemic indexvalues than sweeteners like cane juice or sugar.

Lemon and Lime JuiceIt’s very tempting to depend on bottled lemon and limejuices, but for the sake of your food and your tastebuds,please don’t succumb to these grocery store traps. Ipromise that it won’t break your time budget to squeezejuice from whole lemons and limes—and it’s so worth it. Ifyou don’t believe me, do a taste test for yourself. Pour a bitof bottled lemon or lime juice on a teaspoon and taste it.Then do the same with the fresh. I’ll be shocked if you everturn back. Oh, and if you store your lemons and limes in therefrigerator, they’ll last much longer than keeping them inthe fruit bowl on your counter.

Marinara SauceA jar of ready-to-go marinara sauce is super helpful forquick and easy dinners, but you have to be very mindful ofthe fat and calorie contents. Read the labels on jarredsauces at the store (I once found an “organic,” “natural”sauce that had 13 grams of fat per ½-cup serving—yikes!)and experiment until you find one that you love. I love thetaste of Monte Bene Tomato Basil Pasta Sauce, whichmanages to be low fat and low salt, without any addedsugar, and it is still delicious!

MayonnaiseFor truly delicious, moist burgers and sandwiches that don’ttaste at all like “diet” food, I use Spectrum Naturals LightCanola Mayo, which is an all-natural, reduced-fat sandwichspread. It has only 3.5 grams of fat per tablespoon, 0grams of saturated fat, and only 65 milligrams of sodium,with no preservatives, sugar, or artificial ingredients. And ithappens to be eggless and vegan, which is a plus forsome. Feel free to swap in any brand with similar nutritionalvalue if you have trouble finding that one. I also used alemon-flavored reduced-fat mayo, The Ojai CookLemonaise Light, in my Lobster Slaw Salad (page 133). Ifyou can’t find that, you can use any other reduced-fatlemon-flavored mayonnaise. Or, in a pinch, I sometimesuse the Spectrum Naturals and add a bit of fresh lemonjuice and True Lemon dehydrated lemon powder.

Packaged MeatsThe good news when it comes to deli meats and bacon isthat nitrate- and nitrite-free meats are more widely availablethan ever before. I recently noticed that Safeway startedstocking all-natural meats under its own label, called OpenNature. That means that major grocery store chains arehearing and fulfilling your requests for healthy andpreservative-free options. In addition, many other majorbrands are offering nitrate-free versions of their top sellers.Just be sure to read the nutrition labels carefully for fat andsaturated fat content. There are still a lot of chicken andturkey sausages and bacons out there that have a ton of fat.I use the Applegate Organics brand often because it tendsto be the leanest, and I really like the taste of all of theirproducts that I’ve tried. (That said, I think their turkey salamitastes more like bologna than traditional Italian salami, but Ireally don’t have a problem with that, especially since theirturkey bologna contains significantly more fat, as do otherbrands).

QuinoaI see quinoa popping up on more and more restaurantmenus lately, which is great because it’s a very healthfulseed that, unlike wheat or oats, has about 12 to 18 percentprotein content. It looks almost like a seed when comingfrom a box, but it becomes fluffy when cooked and has aslightly nutty flavor. Whether you try it hot for breakfast in myBuff Blueberry Quinoa (page 80) or as an amino acid-richside dish in my Gazpacho Quinoa (page 142), I hope you

side dish in my Gazpacho Quinoa (page 142), I hope youfind quinoa to be as yummy as I do. If you cook up a bigbatch on the weekend, you can keep it in the fridge andadd it to dishes all week long.

Raita, Salsas, and Other SaucesSince this cookbook is written for time-crunched people(aren’t we all?), I’ve included a number of dishes that youcan throw together with a little help from delicious preparedsauces. For example, my Super Simple Slaw (page 148) issimply bagged broccoli slaw tossed with a store-boughtIndian-inspired raita dip. It’s a fantastic time-saver to usesauces like these, but it’s essential to carefully read thelabels on raita, salsa, Indian simmer sauce, olive tapenade,pesto, and any other prepared sauces you buy. Always lookat the calories, fat, saturated fat, and sodium per serving.Check the serving size, too—sometimes it is unrealisticallysmall, and the idea is to save time in the kitchen, not addtime to your gym schedule!

If you have trouble finding any of the sauces suggestedfor the recipes in this book, feel free to substitute. For theraita dip, consider another natural yogurt-based dip orsalad dressing that you’d likely find in the refrigeratorsection near the produce at the grocery store. For theIndian simmer sauce, just take a stroll down theinternational aisle. A good Korean barbecue sauce wouldwork well if you’re in the mood for a different flavoredsimmer (just make sure it doesn’t have an astronomicalamount of sodium). It’s more important to focus on the

healthy cooking techniques in the recipes than on any onespecific product.

Salad DressingsThere are many brands of reduced-calorie and reduced-fatdressings on the market these days, but buyer beware:Low-fat and fat-free salad dressings are commonly filledwith chemicals and preservatives (such as MSG) and tonsof sugar. That said, you can definitely find brands that areall natural. A couple of my favorites are Follow Your HeartLowfat Ranch Dressing and Bolthouse Farms CreamyItalian Dressing. Remember to always check labels foradded sugars and be mindful of the sodium content inbottled dressings.

Salt-Free Seasoning BlendsAdmittedly, it can be a challenge to create flavorful dishesthat are low in fat and low in sodium. I’ve always liked usingsalt-free seasonings to help boost flavor without relying onsalt. That said, I wasn’t fully aware of the scope of varietiesnow available until recently. Of course, Mrs. Dash has somegreat ones, but other brands, such as The Spice Hunter,also offer some incredible salt-free blends that makehealthy cooking so much quicker and easier. Their chilipowder blend made for an extremely simple to make, yetcomplex seeming Chili-Rubbed London Broil (page 166).Their curry blend helped create the Curry-Rubbed PorkTenderloin with Peach Chutney (page 177), which isimpressive enough to serve to your mother-in-law, a date,

or your boss. I also use their mesquite blend, Cajun Creoleblend, and garlic herb bread blend in this book. If you can’tfind these spices easily, it might be worth ordering themonline. If you don’t want to do that, you can swap in anyother similar natural rub. Just be sure to read labels. Manyrubs have sugar and salt in them, and in many cases, that’sone of the first ingredients on the label (which means itcontains more sugar or salt than any other ingredient—nota good thing).

Tortillas (Sprouted Grain and Whole Spelt)I don’t tend to be a fan of most sprouted grain tortillas—theyare better for you, but usually taste “better for you,” if youknow what I mean. But I was excited to find a sprouted-grain tortilla from French Meadow Bakery at Whole Foodsthat has a pleasant “chewy” texture like tortillas aresupposed to have (not the stale texture that many sproutedgrain breads tend to have). If you can’t find those or anotherbrand of sprouted grain tortillas that you love, whole spelttortillas are my second choice. (I love Rudi’s OrganicBakery; make sure you’re buying “whole spelt” and not just“spelt.”) Whole spelt tortillas are great because they tend totaste nearly as decadent as other store-bought tortillas, yethave considerably less fat and sodium than other naturalvarieties. If you can’t get either easily, just compare all ofthe brands at your store. Go with one that is about 8 inchesin diameter and around 120 to 150 calories. You’ll note thatI suggest sprouted grain in all recipes using a tortillathroughout the book as a first choice except in the Sooo

Not Chicken Nuggets (page 107). When made with a speltor more traditional tortilla, they really taste like chickennuggets. But when made with a sprouted grain tortilla, theyjust don’t taste like the real thing.

You’ll see that I often call for “10-inch sprouted graintortilla or 8-inch whole spelt.” That’s because the 10-inchsprouted grain has about the same number of calories asthe 8-inch whole spelt and no additional fat.

Veggies (Frozen)Most frozen veggies are picked at the peak of freshnessand are minimally processed, making them a perfect, all-natural time-saver. Peruse the frozen section at the grocerystore to see what options are available. It’s smart to have abag of frozen peppers and onions on hand for my SausageFeta Pepper Bake (page 72)—prechopped veggies willdefinitely save you a ton of time. Specialty veggies likeartichoke hearts can be a bit expensive, so grab themwhen you see them on sale.

Time-Saving TipsNonstick FoilThis cookbook is meant to free you from slaving over thestove, but that doesn’t mean you should have to slave overthe sink, either! I encourage you to line your baking sheetsand roasting pans with nonstick foil (or parchment) so thatcleaning up is as painless as possible. Make sure you usefoil (as opposed to parchment paper) for oven

temperatures of more than 400°F, as paper can catch fireat higher temps!

Garlic ClovesWhile I do recommend that you mince your own fresh garlicin all recipes, you can save time by buying the pre-peeledcloves. If you cook often, they’re no more costly than regularheads of garlic. Look for pre-peeled cloves in the producesection, often near bagged lettuces or packaged herbs.

Food Processors and BlendersA good food processor will make for a frustration-free timein the kitchen when you’re in a hurry. A food processor issuper handy for quickly chopping the fresh veggies inrecipes like Gazpacho Quinoa (page 142), instead oflaboring over a cutting board. A good-quality blender withan ice-crush setting is essential for making healthysmoothies and drinks, like my Punched-Up Piña Colada(page 213). If you make frozen drinks often, you might wantto consider investing in a blender that has a food processorattachment, like a Cuisinart SmartPower DeluxeBlender/Food Processor, a two-in-one appliance that willsave you money and precious counter space in smallerkitchens.

To-Go ContainersIf you take the time to pack your food for breakfast or lunchon the go, you’ll never get stuck with unhealthy options onthe road. Many of the recipes in this book can travel with

you, so investing in a couple of quality resealable plasticcontainers that you can take to work every day is a goodidea. Some companies even make containers withcompartments so you can pack salads that will stay crispand fresh instead of becoming wilted and soggy. OggiCorporation makes a Chill-To-Go Food Container with afork, spoon, and removable freezer pack all in one(available online at retailers such as amazon.com oropensky.com). It’s perfect for dishes like the WatermelonFeta Salad (page 137), since you want to separate thewatermelon chunks from the salad greens, cheese, andshrimp, while keeping the dressing in its own container.Then, come lunchtime, you can easily assemble arestaurant-quality salad in seconds.

CoolerDepending on the length of your commute or daily drive towork, you may want to invest in a cooler to keep your mealsat food-safe temperatures. Coleman even makes coolersthat you can plug in to your car’s cigarette lighter and thenplug in to the outlet in your office, so you can keep your foodcold for a long time. They’re also great for making sure yourfamily eats healthy on road trips and will keep you fromdiving into the minibar in the hotel room because you were“starving.”

Stock UpWhen you get home late and have to put dinner on the tablein a snap, it’s really useful to have a well-stocked pantry full

of healthy, delicious ingredients that can be thrown into ameal at a moment’s notice. As previously noted, keepingyour freezer stocked with healthy proteins and vegetablesis a must. Other options—like cans of low-sodium, water-packed tuna and the crabmeat found in the refrigeratedsection of your grocery store (in sealed cans)—are alsogreat to have on hand. Cans of crabmeat can last quite along time in your refrigerator. Stock up on a couple of cansand you can whip up my Asian Crab Salad-Topped BrownRice Crisps (page 93) for your hungry family or last-minuteguests in no time. Also keep your pantry stocked withhealthy grains and sauces like couscous (which takes only5 minutes to cook), brown rice crisps, brown rice cakes,whole wheat pastas, and marinara sauce.

Martini GlassesAs I always tell The Biggest Loser contestants, we eat withour eyes first, so it really helps to have a few greatpresentation pieces in your cupboard. Simple martiniglasses are great for serving my Watermelon Cocktail(page 211) and many other foods for a pretty presentation.

Quick and Easy BasicsKnowing how to cook these two healthy staples will shaveprep time from your evening meal routine. I recommendkeeping grilled chicken and prepared quinoa in the fridgeat all times so that you can whip up healthy breakfasts,lunches, and dinners in mere minutes without starting from

scratch.

ESSENTIAL GRILLED CHICKENAny good cookbook author knows not to repeat recipesfrom book to book. That said, it is virtually impossible towrite a healthy cookbook without a recipe for Basic GrilledChicken (as I called a similar recipe in my book The MostDecadent Diet Ever!) or Simple Grilled Chicken (as Icalled it in The Biggest Loser Family Cookbook). Truth is,this recipe simply is essential. I love to keep grilledchicken on hand for salads, sandwiches—even pizzas.

4 (4-ounce) boneless, skinless chicken breasts, visible fat removedOlive oil spray (propellant free)Salt, to tasteFresh ground black pepper, to taste

Preheat a grill to high heat.

Lightly mist both sides of each chicken breast with the oliveoil spray. Sprinkle them lightly with salt and then pepper.Grill for 3 to 5 minutes per side, or until no longer pink.Serve immediately.

Makes 4 servings

Per serving: 127 calories, 26 g protein, 0 g carbohydrates (0 g sugar), 2

g fat, trace saturated fat, 66 mg cholesterol, 0 g fiber, 74 mg sodium

BASIC QUINOAOnly a few years ago, most Americans had never heard ofquinoa. But these days, it’s not hard to find in grocerystores and on restaurant menus across the country. Andthat’s a great thing since this versatile grain is high inprotein and contains all eight essential amino acids.

You know that quinoa is fully cooked when the grainsbecome transparent and their spiral-like germs “pop” out.If you are new to quinoa, try it out in a sweet bowl of BuffBlueberry Quinoa (page 80) or use it in a salad with a lotof bold flavors.

2 cups water¼ teaspoon salt1 cup white quinoa

Pour the water in a medium nonstick pot and place it overhigh heat. When the water boils, add the salt and quinoa.Cover the pot and reduce the heat. Simmer for 14 to 16minutes, or until all of the water is absorbed.

Makes 4 (3⁄4-cup) servings

Per serving: 180 calories, 7 g protein, 29 g carbohydrates (2 g sugar), 4

g fat, 0 g saturated fat, 0 mg cholesterol, 11 g fiber, 155 mg sodium

1

The Biggest Loser Eating Plan

“I wish I could, but I just don’t have the time.”

These days, It’s become an all-too-common refrain.Whether we’re talking about going to the grocery store,cooking healthy meals, working out, or simply sitting downto the dinner table with our families, most of us have suchbusy schedules that it can feel impossible to carve out anytime for a healthy lifestyle.

Why are we so busy all the time? Well, for starters, manyAmericans are feeling the pressure to work longer hoursthan ever before to pay for the rising costs of livingexpenses, to save for retirement, or simply to ensure thatthey keep their jobs. Between working and caring for ourfamilies, many of us feel too exhausted or stressed out atthe end of the day to even think about cooking dinner orconsider going to the gym.

But when we don’t take the time to take care ofourselves, we’re not conserving our time or our money. Aswe all know by now, obesity is closely linked to many life-threatening diseases, such as type 2 diabetes, high bloodpressure, heart disease, and some cancers. When we

don’t nourish our bodies with wholesome foods, get enoughsleep, and stay active, we put ourselves at an elevated riskfor developing health problems that are expensive to treatand can not only diminish the quality of our lives, but takeyears off of them.

In the pages that follow, you’ll learn the basics of TheBiggest Loser eating plan and exercise guidelines. Whilesustainable weight loss is a slow and steady process thatrequires hard work and discipline, just 20 minutes a daycan make a real difference in your overall health. Sure,there will be days when the thought of making dinner feelstoo overwhelming. That’s why Chef Devin has providedmeal ideas you can throw together in just a few minutes,with a little planning ahead. When you map out a week’sworth of meals in advance, shop accordingly on theweekends, and keep your refrigerator stocked with healthyingredients, “not enough time” will no longer be an excuseto eat poorly.

Think about it: In less than 20 minutes a day, you canchange the quality of your life. You’re worth the investment.

Counting CaloriesYes, it’s important to count calories. Why? Because onepound is made of 3,500 calories, and in order to shave offsome pounds, you have decrease the amount of caloriesyou take in through food and increase the amount ofcalories you burn through exercise.

Joe Mitchell SEASON 12

It’s not about burning yourself out and going crazy at thegym. It’s all about keeping a good, steady burn andkeeping your heart rate up. Also, don’t forget to incorporateweight training. Muscles burn more calories than fat and willhelp you lose weight.

A calorie is a measurement of how much energy the foodyou eat provides for your body. You need energy to fuelphysical activity as well as all metabolic processes, from

maintaining your heartbeat to digesting your meals. Onlyfour components of the food you eat supply calories:protein and carbohydrates (4 calories per gram), alcohol (7calories per gram), and fat (9 calories per gram). Vitamins,minerals, fiber, and water do not contain calories.

Keep in mind that the quality of the calories you eat is justas important as the quantity you take in. Some caloriesprovide fuel for your workouts, keep you feeling energized,and help your body stay healthy. Other calories (oftenreferred to as “empty calories”) don’t really provide anybenefits—in fact, they can make you feel tired, sluggish,and hungrier than you were before you ate. The BiggestLoser plan will show you how to fuel your body with thenutrients and energy it needs to lose weight and maintainoverall health.

Season 5’s Neill Harmer says he likes to think of caloriesas a daily allowance. “Let’s say you have 2,000 calories tospend per day. If you drink that iced latte with whippedcream and chocolate, you just spent a BIG part of yourallowance on something that really wasn’t needed. Spendcalories wisely.”

The Biggest Loser plan helps you determine the exactcalorie intake you require to meet your individual weight-loss goals. If you weigh 150 pounds or more, the simplecalculation below will allow you to determine how manycalories you should aim to eat each day. If you weigh lessthan 150 pounds, talk to a doctor about an appropriatecalorie budget for your needs.

Calorie Budget:Your present weight x 7 = total daily calorie budget

As you lose weight, you’ll need to continually reassessand reduce your calorie budget, in order to keep losingweight and break through plateaus. As you know fromwatching the show, The Biggest Loser contestants lose alot of weight during their first few weeks at the Ranch. Butafter they’ve been at the Ranch for a little while and haveless weight left to lose, they must readjust their caloriebudgets and increase the intensity and duration of theirworkouts to keep losing.

All of the contestants have a daily homework assignment:At the end of the day, they tally up the total number ofcalories they consumed throughout the day. If they ate morecalories than their budget calls for, it’s up to them to burn offthe extra calories by getting in one last workout, going for awalk, or doing a few laps in the pool.

Planning Your CaloriesOnce you’ve determined your daily calorie budget, the nextstep is to plan your meals and snacks accordingly. On TheBiggest Loser plan, it’s recommended that you eat three

meals and two snacks each day. Parceling out yourcalories throughout the day ensures that you’ll stay full andkeep your blood sugar level stable. It will also prevent youfrom feeling deprived, keep you energized for exercise,and help you establish a regular pattern of eating that helpscounter impulse eating and bingeing.

“At first, I had to work to get all of my meals in,” recallsSeason 8 winner Danny Cahill. “I wasn’t used to eatinghealthy foods, but I quickly realized that nutritious food wasway more satisfying than the fast food I had been eating.Eating healthy throughout the day kept my energy level up,and I felt fueled for my workouts.”

Use the simple calculations below to determine how tobest allocate your calorie budget throughout the day. In thisexample, the calorie budget is 1,800—yours may be moreor less, depending on your goal and starting weight.

Calorie Budget = 1,8001,800 / 4 = 450450 / 2 = 225

So for each meal—breakfast, lunch, and dinner—thecalorie budget is 450. For each snack, the calorie budgetis 225.

This calculation is just a starting point. You can createany distribution of calories that works for you and keepsyou feeling satisfied. Season 5 winner Ali Vincent has astrategy that works for her: “I always eat within half an hourof waking up to jump-start my metabolism. Then I eat every3 to 4 hours, be it a meal or a snack. I think this is just asimportant for me as exercise,” she says.

If you go to the gym in the morning and require a biggerbreakfast to fuel your workout, feel free to shift your calorieload toward the beginning of the day. Or if you work out justbefore dinner, you might want to have a bigger snackbefore the gym and a smaller dinner afterward. Create adistribution of calories that works for you. The importantthing is to plan ahead and stay within your calorie budget.As Season 7’s Nicole Brewer wisely advises, “Planning willsave you. Prepare your snacks and meals ahead of time,and always have them with you.”

To understand your body’s hunger signals and how tointerpret them, see The Biggest Loser Hunger Scale on theopposite page.

Planning Meals and SnacksAs Nicole says, planning is an essential component ofsuccessful weight loss. The times when you are likely to bethe most tempted to stray from your calorie budget arethose when you’re caught without a good option. In otherwords, when you’ve failed to plan, you’ve planned to fail.

Think about the week ahead each Sunday. Are there afew nights that you anticipate being too busy to cook? Therecipes in this book give you many quick, delicious optionsfor meals and snacks that you can take on the go, so planahead and cook several meals at once. Then storeindividual portions in resealable containers that you canheat up as needed.

Becky Comet SEASON 12

Find a workout buddy who can keep going even when youdon’t feel like it—and you can do the same for them. Then,afterward, you and your workout buddy can celebrate yoursuccesses together. Find someone who won’t take yourexcuses (and you won’t take theirs). At the Ranch, therewere times when I didn’t really feel like working out. But Ihad teammates who would tell me to get to the gym withthem. Sometimes all I needed was an encouraging word.

When it comes to snacks, make sure you always havehealthy choices readily available. Season 6’s Ed Brantleysays he keeps hard-boiled eggs and baggies of fresh-cutfruit in his fridge at all times, so he has healthy optionswhen hunger strikes, and he can easily take them on theroad.

The Biggest Loser Hunger Scale

1. Famished or starving: You feel weak and/orlightheaded. This is a big no-no.

2. Very hungry: You can’t think of anything else buteating. You’re cranky and irritable and can’tconcentrate.

3. Hungry: Your stomach’s growling and feels empty.4. A little bit hungry: You’re just starting to think about

your next meal.

your next meal.5. Satisfied: You’re comfortable, not really thinking

about food. You feel alert and have a good energylevel.

6. Fully satisfied: You’ve had enough to eat, maybe alittle too much. Maybe you took a few extra bites fortaste only, not hunger.

7. Very full: Now you need to unzip your jeans. You’reuncomfortable, bloated, tired. Maybe you don’t feelgreat. Where’s the couch … ? You should never feellike this after a meal.

HUNGER SCALE FLASH CARD

1-3: Eat! Eat!

5: Stop, especially if you’re trying to lose weight.

6: Definitely stop.

7: You may have waited too long. Better go find the couch andstart over tomorrow.

If your hunger is anywhere from level 1 through 3, you should eat.

If you’re at level 4, drink a glass of water, chew a piece of sugar-free gum, or do something else to distract yourself from thinkingabout food.

When you’re trying to lose weight, you should try to stop eatingwhen you reach level 5, but definitely no later than level 6. If you get tolevel 7, you’ve eaten too much. Anything above that is way too muchand will sabotage your weight-loss efforts.

BreakfastIf you haven’t typically been a breakfast eater, you maystruggle with the idea of eating within an hour of waking up—but it’s essential that you do so. Try starting small andeating something simple, like some whole grain toast withalmond butter or oatmeal with fruit. Eventually, you can workyour way up to heartier breakfasts like Chef Devin’sAsparagus and Chicken Apple Sausage Scramble (page71) or Steak and Egg Breakfast Bowl (page 75).

Season 11’s Austin Andrews says he’s always lovedeating breakfast—sometimes a little too much for his owngood. His favorite dishes were carb-heavy meals likebuttermilk pancakes or French toast with maple syrup andbutter. These days, he still eats a hearty morning meal, buthe’s made some important swaps. Instead of eating a platefull of empty calories that would leave him hungry by mid-morning, he eats a breakfast that fuels him until lunchtime.“These days, I make French toast with whole wheat breadinstead of white, and top it with fresh strawberries and alittle stevia instead of high-calorie syrup. It’s absolutelydelicious.”

Shay Sorrells SEASON 8

I used to love great family-style southern breakfasts. Now Iuse one whole egg and add egg whites for my scrambledeggs. I use turkey bacon instead of the real stuff, and I useEzekiel raisin bread for toast. I substitute some fresh fruitfor potatoes

Season 10 winner Patrick House says he usually eats aprotein-heavy breakfast to keep him feeling satisfiedthroughout the morning. “I like to eat egg whites and turkeybacon or ham on an English muffin,” he says. “I also eatsome fruit, and I always have a glass of milk in themorning.”

No matter what kind of a breakfast eater you are, “notenough time” in the morning is not an excuse to skip thisimportant meal.

LunchWhen you’re running around between school activities,appointments, or meetings, it can be very tempting to grablunch from a drive-thru or a vending machine. After all, whohas time to actually sit down and eat lunch during theweek?

Well, you do. Everyone has 15 minutes to sit down andeat a healthy lunch. Doing so will help keep yourmetabolism on an even keel for the rest of the day.

Make sure your lunch includes a combination of leanprotein, complex carbs, and healthy fats. You might have asalad with lots of vegetables and a serving of lean protein,or a sandwich made with whole grain bread. Danny Cahillsays he’s discovered an easy lunch that contains all of thenutrients he needs to keep up his energy for the afternoon.“Turkey bacon is one of the most amazing foods Idiscovered on the Ranch!” he raves. “It’s so satisfying. I canwhip up a quick lunch with a whole wheat tortilla, turkeybacon, and freshly chopped veggies and tomato. I’m readyto go in 5 minutes.”

You’ve got a lot to accomplish in your afternoon, so feed

yourself wisely!

SnacksYou should plan to eat your snacks mid-morning and mid-afternoon, a few hours after you’ve eaten breakfast or lunchand/or when you’re beginning to feel hungry or tired. As ageneral rule, snacks should be eaten about every 3 to 4hours, which will help keep cravings at bay and keep yourenergy up so that you feel alert and focused.

Aim for a snack that combines a serving ofcarbohydrates (such as a piece of whole fruit) with a half-serving of protein (such as a piece of low-fat cheese).Protein will help you feel full and satisfied, and whencombined with carbs, a snack will help to keep your bloodsugar stable.

Season 10’s Lisa Mosely says she’s learned thatsometimes the simplest snacks are the most delicious.“You don’t always have to cook to eat,” she says. “Makesomething out of the healthy ingredients in your fridge inseconds.” She suggests a mid-morning snack of leanturkey tucked into lettuce leaves. “It’s so quick and healthy.”

Courtney Rainville SEASON 12

Keep focusing on the end result—what you’ll look like, howyou’ll feel, that you’ll be an athlete. Imagine that to pushyourself through your workouts.

One of Lisa’s favorite afternoon snacks includes a fewwhole grain crackers with garlic hummus. “Before, I used tosnack on potato chips. But now, these are like having atreat. I love that great crunch and salt combination,” shesays, “plus I get protein from the chickpeas in the hummus.”

DinnerTake the time to slow down and enjoy your dinner. It doesn’thave to be your biggest meal of the day. In fact, Trainer BobHarper advises contestants to eat “lean and green” at nightand avoid carbohydrate-heavy meals. For the contestantsat the Ranch, dinner preparations are usually pretty simple.

They might throw together a fresh salad with some grilledchicken or shrimp, or heat up some soup.

Season 11’s Irene Alvarado says she used to sit down toa hearty, rich, protein-heavy meal at the end of the day.Today she still enjoys a satisfying evening meal, but she’schanged her choice of protein. “I now appreciate lean cutsof meat like filet mignon,” she says. “I just add a littleseasoning and grill, and I’m good to go.”

Season 11 winner Olivia Ward says that she and hersister, Season 11 finalist Hannah Curlee, used to make aquick seafood dinner on the Ranch. “We loved to grill codwith a little bit of lemon juice and fresh dill. We’d grill the fishfor a couple of minutes on each side. Just before it wasdone cooking, we’d brush it with a teaspoon of wasabimustard for a little bit of kick. It’s very zippy! Have it withsome broccoli or greens. Dinner!”

Joe Mitchell SEASON 12

Keep your goals in front of you. Use an erasable markerand write all your goals on your bathroom mirror. It will wipeoff easily, so you can always update your goals and makenew ones

With mouthwatering, under-20-minute meals like GrilledBuffalo Steak with Horseradish Cream (page 172),Cranberry Goat Cheese Chicken (page 181), and Chickenand Shells in Vodka Sauce (page 187), you’re sure to findthe time to squeeze dinner into your busy schedule.

Write It DownThough the contestants are required to keep a journal of thefoods they eat each day at the Ranch, maintaining a foodjournal is one habit that most Biggest Losers will tell youthey can’t live without, even long after they’ve gone home.

Once your daily calorie budget is established, recordyour food and beverage intake daily. You can use theSample Food Journal page on the opposite page to create

your own food journal. Or to purchase the same food journalthat the Biggest Losers use, go to www.biggestloser.com.

Faithfully keeping a calorie budget and a food journal willallow you to see in black and white the foods and habitsthat are helping you reach your goals and that are hinderingyour efforts. Exploring new food and recipe possibilities isone key to mastering this approach. Another importanttactic is learning how to spot the foods that overstimulateyour appetite and lead to uncontrolled eating.

Season 11’s Jen Jacobs says that closely tracking hercalories allowed her to make an easy swap and save ahandful of calories every day. “I’ve been puttingunsweetened coconut milk on my cereal,” she says. “It’stasty and delicious, and gives me enough energy to headup to the gym and get through a workout. It has lesscalories per serving than skim milk.”

Sample Food Journal Page

As you learn which foods work best for you, be sure tokeep those foods on hand. Stock up on them at home, andwhenever possible take them with you on the road.Similarly, try to keep trigger foods out of your homeenvironment and avoid impulse eating when you’re awayfrom home.

Keeping a food journal is paramount to your successfulweight-loss efforts. It will help you to not only track your dailycalories, but also learn from your eating patterns. Be sureto keep a journal with you at all times so you can jot downthe foods you eat throughout the day. (If you wait until theend of the day to write down everything, you’re likely toforget some of the calories you consumed.) And remember—every bite, taste, and nibble counts! Season 12’s BonnieGriffin agrees that writing down every last bite was

essential to her success. “Never guesstimate what you’reeating,” she advises. “If it’s not written down, your foodintake can really add up.”

Weighing and MeasuringIn order to accurately record the foods you eat in your foodjournal, you’ll need to know a little bit about serving sizes.It’s important to weigh and measure your food so that you’llknow exactly how many calories it contains. It’s useful tohave the following tools (many of which you may alreadyown) to help you measure your portion sizes:

Liquid measuring cup (2-cup capacity)Set of dry measuring cups (includes 1 cup, ½ cup, 1⁄3cup, and ¼ cup)Measuring spoons (includes 1 tablespoon, 1teaspoon, ½ teaspoon, and ¼ teaspoon)The Biggest Loser food scaleCalculator

Be sure that your food scale measures in grams (a gramis about 1/28 of an ounce). Most of your weightmeasurements will be in ounces, but certain foods, such asnuts, are very concentrated in calories, so you may need tomeasure your portion size in grams. You can also rely onThe Biggest Loser Calorie Counter to help you calculatecalories when you’re not in your kitchen.

For common measurements and conversions, refer tothe “Conversion Table for Measuring Portion Sizes” on theopposite page. It will be essential as you try out newrecipes and determine portion sizes for your food journal.When you’re making your meals at home, be sure to weighand measure your food after cooking. A food’s weight canchange dramatically once it has been cooked. Forexample, a boneless chicken breast that weighs about 4ounces when raw will weigh about 3 ounces after cooking,but will contain the same number of calories. The sameholds true for vegetables and some other foods. Drycereals or grains, on the other hand, can double or eventriple in volume after being cooked with water. Rememberthat an ounce of weight is not the same as a fluid ounce.You cannot convert the two without knowing the density ofthe ingredient you are measuring.

CONVERSION TABLE FOR MEASURING PORTION SIZESTeaspoons Tablespoons Cups ¼ teaspoon ½ teaspoon

1 teaspoon 1⁄3 tablespoon

3 teaspoons 1 tablespoon 1/16 cup

6 teaspoons 2 tablespoons 1⁄8 cup

12 teaspoons 4 tablespoons ¼ cup

16 teaspoons 5 1⁄3 tablespoons 1⁄3 cup

24 teaspoons 8 tablespoons ½ cup

32 teaspoons 10 2⁄3 tablespoons 2⁄3 cup

36 teaspoons 12 tablespoons 3⁄4 cup

48 teaspoons 16 tablespoons 1 cup 2 cups 3 cups 4 cups 8 cups 16 cups

Pints, quarts, gallons Fluid ounces Milliliters 1 ml 2 ml ½ oz 15 ml 1 oz 30 ml 2 oz 60 ml 2½ oz 75 ml 4 oz 125 ml 5 oz 150 ml 6 oz 175 ml ½ pint 8 oz 237 ml 1 pint 16 oz 473 ml 24 oz 710 ml 1 quart 32 oz 946 ml ½ gallon 64 oz 1 gallon 128 oz

After measuring out your foods for a week or so, you’ll beable to make fairly accurate estimates on your own. Overtime, you’ll know what an appropriate portion size lookslike, whether you’re making a meal at home or dining out.But when you first begin your weight-loss plan, these toolswill help you get it just right.

Debbie Lounds SEASON 12

When it comes to working out, just get up and go. By thetime you realize where you are or what you’re doing, you’realready exercising! Music also helps … a lot!

The Biggest Loser PlanThe Biggest Loser nutrition pyramid is made up of fruitsand vegetables at its base, protein foods on the secondtier, and whole grains on the third tier. The top tier is a 200-calorie budget for healthy fats and “extras.”

On The Biggest Loser 4-3-2-1 plan, you will eat a dailyminimum of 4 servings of fruits and vegetables, up to 3servings of healthy protein, up to 2 servings of whole grains,and up to 1 serving of “extras.”

45 Percent of Your Daily Calories: Vegetables, Fruits,and Whole GrainsAt the base of the pyramid, fruits and vegetables supplymost of your daily nutrients in the form of vitamins, minerals,and fiber, and contain relatively low numbers of calories.Aim for a minimum of 4 cups daily of a variety of fruits andnonstarchy vegetables. You can eat more than 4 servings aday of most fruits and vegetables if you wish, though themajority of your choices should be vegetables.

Vegetables: Serving size = 1 cup or 8 ouncesTips for eating vegetables:

When cooking vegetables, avoid added fat. Steam,grill, or stir-fry veggies in a nonstick pan with a spray(not a splash) of healthy oil.Try to eat at least one raw vegetable each day.Try a new vegetable each week so that you don’t getbored with the same veggies.Eat a vegetable salad for lunch or dinner most daysof the week.Keep precut vegetables such as bell peppers, celery,broccoli, and jicama in your fridge for easy snacking

at home or to take to work or school.Starchier vegetables such as pumpkin, wintersquash, and sweet potatoes are higher in caloriesand carbs, so limit them to one or two servings perweek.Fresh vegetables are best, but you can choosefrozen, as well. If you opt for canned, be sure to rinsethe contents before eating, to wash away added salt.

THE 4-3-2-1 BIGGEST LOSER PYRAMID

Fruit: Serving size = 1 cup, 1 medium piece, or 8 ouncesTips for eating fruit:

Enjoy at least one whole fruit each day. Apples,oranges, pears, bananas, and grapes are all easilyportable and can be eaten for snacks on the go.Dark green, light green, orange, purple, red, andyellow—savor fruits from different color groups. Thisensures you’re getting a variety of nutrients.Eat fruit for dessert! Many Biggest Losers who havea sweet tooth use this strategy.Opt for fresh fruit over dried fruits, which are moreconcentrated in calories and sugar and are lessfilling.Choose whole fruit rather than fruit juices. Fruit juicecontains less fiber, so it’s not as filling as whole fruit,and it’s more concentrated in sugars, so it will causea spike in your blood sugar. When you do choosejuice, keep in mind that a serving size is 4 ounces (½cup).Fresh fruit is preferable, but frozen fruit is fine as long

as it’s not packaged with added sugar or syrup. If youchoose canned fruit, be sure it’s packed in water.

Whole Grains: Serving size = 1 cup of cooked grains or 2 slices of breadChoose whole grain foods in moderation, and select thosewith high fiber content. On The Biggest Loser plan, you willeat 2 servings of whole grains daily. When grains arerefined, important nutrients are removed. All that’s usuallyleft is starch, which is loaded with carbohydrate caloriesand little else. Whole grains undergo minimal processingand thus retain most of their nutritional value. The wholegrain family includes barley, corn, oats, quinoa, rice, andwheat. These are all great sources of protein, B vitamins,antioxidants, and fiber.

Damien Gurganious SEASON 7

Salt is the enemy of weight loss. For every two of those littlepacks of salt you get in the deli, they can cause your bodyto hold on to 1 pound of water. The more salt you add, themore your body holds on to the water.

Tips for eating whole grains:

When choosing bread products, read the labelcarefully. If it says “enriched,” the product probablycontains white flour—meaning it’s low in fiber andnutrition.Choose breads with at least 2 grams of fiber perserving, but aim for 5 grams. When you read theingredient list, look for “whole wheat” or “whole grain”among the first few ingredients. “Wheat flour” isn’tnecessarily whole wheat.Most packaged breakfast cereals are highlyprocessed and loaded with added sugar. Choosecereals with fewer than 5 grams of sugar and at least5 grams of fiber per serving.

White flour, white sugar, white bread, and packagedbaked goods affect your blood sugar and insulin tooquickly. You don’t want an excess of either in yourbloodstream. Unlike their whole grain counterparts,these foods also lack antioxidants and fiber. Choosewhole grains, which will keep you feeling fuller longer.

30 Percent of Your Daily Calories: ProteinProtein is a macronutrient found in meat, fish, eggs, poultry,and dairy products, and in smaller amounts in beans, nuts,and whole grains. Protein is required to build and repairmuscle, skin, hair, blood vessels, and other bodily tissues.Generally speaking, any food containing at least 9 grams ofprotein per serving is a high-protein food.

Lean proteins contain valuable nutrients that can help youachieve a healthy weight. Include protein with each mealand each snack so your body can benefit from it all daylong. When you haven’t eaten enough protein, you mightfind yourself running low on energy or suffering from musclefatigue. Try to eat a little bit of protein or drink a proteinshake within 30 minutes after a workout to help yourmuscles repair. In addition to helping build muscle, proteinalso promotes the feeling of satiety, or fullness, thus curbingyour appetite and keeping you from consuming extracalories. When combined with a carbohydrate (such as apiece of fruit), protein helps slow the release of bloodsugar, sustaining your energy for longer periods of time.

Choose a variety of proteins to make up your 3 dailyservings. Try to limit consumption of lean red meat to twicea week and avoid processed meats, such as bologna, hotdogs, and sausage, which are typically high in sodium andcontain nitrates. Fish is an excellent source of protein,omega-3 fatty acids, vitamin E, and selenium.

To figure out how many grams of protein shouldconstitute each of your 3 daily servings, use the formulabelow, which uses an 1,800-calorie budget as an example.

1,800 x 0.30 = 540 calories from protein

Then convert the calories to grams.

540 / 4 calories per gram = 135 grams of protein

You can then allocate protein goals for each meal andsnack, based on your total daily protein intake. Dailyprotein servings, using the example above, might look likethis:

Breakfast: 33 gramsSnack 1: 17 gramsLunch: 34 gramsSnack 2: 17 gramsDinner: 34 grams

Animal Protein: Serving size = 1 cup or 8 ounces

MeatChoose lean cuts of meat, such as pork tenderloin andbeef round, chuck, sirloin, or tenderloin. USDA Choice orUSDA Select grades of beef usually have lower fat content.Avoid meat that is heavily marbled and remove any visiblefat. Try to find ground meat that is at least 95 percent lean.

PoultryThe leanest poultry is the skinless white meat from thebreast of chicken or turkey. When purchasing groundchicken or turkey, ask for the white meat.

SeafoodSeafood is an excellent source of protein, omega-3 fattyacids, vitamin E, and selenium. When you’re buyingseafood, go for options that are rich in omega-3 fatty acids,such as herring, mackerel, salmon, sardines (waterpacked), trout, and tuna.

Dairy: Serving size = 1 cup or 8 ouncesTop choices include fat-free milk, 1 percent (low-fat) milk,buttermilk, plain fat-free or low-fat yogurt, fat-free or low-fatyogurt with fruit (no sugar added), fat-free or low-fat cottagecheese, and fat-free or low-fat ricotta cheese. Light soymilks and soy yogurts are also fine, but if you eat soybecause of a dairy intolerance or allergy, be sure to selectsoy products that are fortified with calcium. Egg whites areanother excellent source of fat-free protein.

If you’re not eating 3 servings of dairy per day, TheBiggest Loser nutrition team recommends that youconsider taking a calcium supplement.

Vegetarian Protein: Serving size=1 cup or 8 ouncesGood sources of vegetarian protein include beans, nutsand seeds, and traditional soy foods, such as tofu andedamame. Many of these foods are also loaded with fiber.

25 Percent of Your Daily Calories: Good FatsHealthy fats play a role in weight loss because they helpyou feel full and satisfied. But remember: Even good fatsare a concentrated source of calories, and as such, youneed to monitor your serving sizes carefully. Many of yourfat calories will be hidden in your carbohydrate and proteinfood choices. You will have a small budget of leftovercalories to spend on healthy fat and “extras.”

Fats should make up no more than 25 percent of yourtotal daily calories, and saturated fats should account for nomore than 10 percent of your daily calorie budget. Here’show to calculate your daily fat intake, again based on theexample of an 1,800-calorie budget.

Multiply your total daily calorie budget by 0.25 to see how

many calories can come from fat.

1,800 x 0.25 = 450

Andrea Hough SEASON 9

Here’s my new favorite snack. Cut an apple into slices.Then take some nonfat Greek yogurt, add a few choppedwalnuts, and sprinkle a little natural sweetener like Truvíaover it. It tastes like apple pie!

So with an 1,800-calorie budget, up to 450 of the dailycalories may come from fat.

One gram of fat contains 9 calories. So divide thenumber of calories from fat that you’re allotted each day (inthis case, 450) by 9.

450 / 9 = 50

A person with an 1,800-calorie budget would consumeno more than 50 grams of fat daily.

Healthy Fats

Choose olive oil, canola oil, flaxseed oil, or walnut oilfor salads, cooking, and baking.When adding fat to a sandwich, try using reduced-fatmayonnaise or a little mashed-up avocado.Snack on nuts and seeds in moderation. Nut butters,trail mix, and raw nuts pack a powerful energy punchand supply a good dose of unsaturated fat. Keepportion sizes moderate; for example, 14 walnuthalves make a 1-ounce serving.Choose unsaturated fats. Many unsaturated fats,classified as monounsaturated or polyunsaturated,can lower your LDL (bad) cholesterol and raise yourHDL (good) cholesterol.Avoid trans fats, an artificial fat found in hardmargarines and vegetable shortenings, packagedbaked goods, and foods fried in hydrogenated fat.Carefully read labels of packaged foods. If you see

the words hydrogenated or partially hydrogenated,put the package back on the shelf.

Decoding Food PackagingKeeping a food journal will require you to become an expertat reading food labels and Nutrition Facts panels. Whenyou’re shopping for healthy foods, labels can help youchoose between similar products based on calorie andnutrient (such as fat, protein, or fiber) content.

On page 18 you’ll find an example of a typical food label.It contains a lot of information, but here are the essentialfacts you need to know in order to make healthy choices.

Serving size: Everything else on the label (calories, gramsof fat, etc.) is based on this measurement. Just because afood label suggests a certain portion doesn’t mean that it’sthe right serving size for you. Look at the calorie and fatcontent that corresponds to the serving size. If you need to,cut the serving size in half.

Calories: This lists calories per serving. Be sure that thenumber of calories you record in your food journal reflectsthe number of calories you’ve eaten. If the label indicatesthat a serving is 1 cup and you ate 2 cups, you need todouble the calories that you record in your journal to matchyour double serving.

Total fat: The number of fat grams in a product reflects thesum of three kinds of fat: saturated fat, polyunsaturated fat,and monounsaturated fat. Pay special attention to thenumbers of calories in “light,” reduced-fat, low-fat, and fat-free products. When the fat is removed from many recipes,salt or sugar is sometimes added to enhance the flavor.This can result in a fat-free or low-fat product that actuallycontains more calories than the regular version.

Tara Costa SEASON 7 WINNER

Eat! Eat! You need to eat! You can’t lose weight if you don’teat. Also, read all the ingredients, and if you don’t knowwhat it is, don’t put it in your mouth.

Saturated fat: Less than one-third of your daily fat gramsshould come from saturated fats, which are derived mainlyfrom animal products and are solid at room temperature(such as butter and shortening). Some plant oils, such ascoconut oil and palm oil, also contain saturated fats. Thesaturated fat from animal foods is the primary source ofcholesterol.

Sodium: For most people, the daily recommended sodiumintake is no more than 2,400 milligrams. Some of the foodsyou eat each day will have more, others less. Aim for anaverage of no more than 240 milligrams of sodium in eachmeal or snack.

Total carbohydrate: This number is calculated by addinggrams of complex carbohydrates plus grams of fiber plusgrams of sugar. If the total carbohydrate number is morethan double the amount of sugar, that means there aremore “good carbs” than “bad carbs” in the food.

Dietary fiber: Fiber is found in plant foods but not in animal

foods. Unless you’re on a fiber-restricted diet, aim toconsume at least 25 to 35 grams of fiber per day.

Sugar: The sugars in a food can be naturally occurring oradded. Check the ingredient list to find out and avoideating foods that contain processed sugar, such as high-fructose corn syrup. The total grams of carbohydrates in afood serving should be more than twice the number ofgrams of sugar.

Protein: If a food has more than 9 grams of protein perserving, it’s considered a high-protein food. It’s important toeat foods that are high in protein when you’re trying to loseweight, because protein is a great source of energy andhelps you feel full.

Ingredient ListA product’s ingredients are listed in order of decreasingweight. If the first few ingredients listed include any form ofsugar (cane sugar, corn syrup, sucrose, and so on) or fatsand oils, the food is probably not a good choice for weightloss. Also, look for products with a short list of ingredientsthat you recognize. A long list of strange-soundingingredients is always a red flag. Leave those products onthe shelf at the grocery store—don’t put them on the shelf ofyour pantry.

Vinny Hickerson SEASON 12

Every time you wanna quit, envision what you want to beand remember what brought you to this point. Then you’llkeep going.

No Excuses FitnessAs you know by now, weight loss is all about calories in andcalories out. Calculating a calorie budget, planning yourmeals and snacks, and tracking what you eat in a foodjournal are all great ways to make sure you are taking in theright number and right kind of calories. But what about the“calories out” part of the equation?

The contestants at the Ranch put in long, hard workoutsevery day. But you don’t have to work out for hours with Boband Jillian to see results. If you’re not already active, startincorporating more activity into your day. Walk or bikeinstead of driving, take the stairs instead of the elevator, or

treat your dog to an extra-long walk. It doesn’t matter howsmall you start. You just have to get moving.

If you already exercise moderately, consider increasingthe duration (the amount of time you exercise) and theintensity (how hard you exercise) to see more results. If youtypically walk or run on a treadmill for 30 minutes, try addingan incline, holding some hand weights, or increasing yourtime by 10 minutes. If you take a beginner’s yoga classonce a week, ask yourself if you’re ready to move to theintermediate level or take the class twice a week. The moreyou put into your fitness regimen, the more you will get outof it.

Here are some tools to help you get moving, no matterwhat your fitness level is today.

RATE OF PERCEIVED EXERTION SCALE

Make a PlanStudies show that people who plan ahead for theirworkouts are generally more successful than those whowing it. Decide when you want to work out and put it in yourday planner. Log that time as yours. After you’ve exercised,record your accomplishments in this journal.

Set an alarm as a reminder to work out. Or schedulea reminder on your computer, if that’s where youspend most of your day.Pack your gym bag the night before so that you cangrab it and go in the morning.

Build a TeamAt the Ranch, contestants are divided into teams to providesupport and guidance for one another. You’ll need thatencouragement, too!

Plan walking activities with your kids or encourage afriend to become an exercise buddy.Look for workout partners online through sites likewww.biggestloserclub.com or through your localcolleges, churches, and community centers.

Be ConsistentExperts suggest that it takes 21 days of consistentbehavior to form a habit, so don’t get discouraged afteronly a couple of days. Find small ways to stay active, andbefore you know it, your body will start to crave exercise.

Get FITTEFITTE is a quick, handy acronym to help you remember allthe elements of an exercise routine that you need toimprove your fitness. It’s a good way, especially forbeginners, to start thinking about working out. As you beginto make exercise a part of your lifestyle, you’ll want to varyor increase some or all elements of the FITTE principle:

Frequency: How often you work outIntensity: How hard you work out (measuring with a heartrate monitor or using rate of perceived exertion)Time: The duration of your workoutType: The kind of exercise you’re doingEnjoyment: How much pleasure you get out of the activity

FrequencyThe American Council on Exercise recommends 20 to 30minutes of cardiovascular exercise 3 to 5 days a week(depending on intensity; a shorter workout duration calls formore intensity) and strength training at least twice a week.You can combine cardio and strength on some days orkeep them separate.

Intensity: Load, Speed, and EffortThere are many ways to increase or decrease intensity.

Load: This is the amount of resistance you use in your

workout. For strength training, you can use your ownbody weight as resistance or increase the load (andintensity) by adding weights.Speed: During your cardio workouts, you can amp upintensity by simply going faster. It will help you burnmore calories and strengthen your heart. You can varyspeed in the strength exercises, too. When exercisingwith dumbbells, keep your speed under control toensure that you never swing the weights.Effort: This is one of the most common ways to varyintensity. The Rate of Perceived Exertion (RPE),shown on page 20, is an easy-to-follow self-measurement. Use the rating scale to gauge howyour body feels when you’re working out. RPE rangesfrom 6 (no exertion at all) to 20 (maximal exertion).

Jennifer Rumple SEASON 12

When you don’t think you can do any more … know that youcan.

Calculating Your Target Heart RateThe rate of perceived exertion scale relates to yourexercise heart rate as well. We all have a resting heart rate(our pulse rate when we are immobile), a maximum heartrate (the highest rate we should reach in a workout), and atarget heart rate zone (for maximum fat burning). Yourtarget heart rate—the rate that you should aim to achieve inyour workouts—can be easily calculated, once you knowyour maximum heart rate. To find your maximum heart rate,follow this simple formula:

220 - your age = Maximum heart rate

So, for a 35-year-old, the maximum heart rate is 185(220 - 35 = 185).

Now, to find your target heart rate zone, you’re going touse the number you just calculated for your maximum heartrate:

Low-range target heart rate = Maximum heart rate x 0.80

High-range target heart rate = Maximum heart rate x 0.85

So, for the same 35-year-old:

The target heart rate (low range) would be 148 (185 x80% = 148).The target heart rate (high range) would be 157 (185x 85% = 157).

This person should aim to keep his or her heart ratebetween 148 and 157 when exercising.

Studies have shown a correlation between rate ofperceived exertion and heart rate, with heart rate equalingabout 10 times the RPE you’ve reached. For example, ifyou’re working out at an 11 on the scale, your heart rateshould be approximately 110. For the 35-year-old, thiswould not be in the target heart rate zone. That personwould need to increase the intensity and be more in the 14to 16 range to achieve the 148 to 157 target heart ratezone. Looking at the RPE scale, this makes sense, as thatrange represents “somewhat hard” to “hard.”

TimeTime (or duration) is how long you actually exercise. We’reall challenged to find time to exercise, but it’s important tostick to your exercise schedule and put in as many minutesor hours as you can dedicate if you want to achieve yourweight-loss goals.

TypeThe type of exercise you choose will have a great impacton whether you can maintain a fitness program. If youprefer, fulfill your 30 minutes of aerobic exercise withcycling rather than walking. Studies show that you’ll bemore likely to stick to an exercise program if you like whatyou’re doing. Other options are swimming, jumping rope,and aerobics classes. If you don’t enjoy lifting dumbbells, tryusing tubing, elastic bands, medicine balls, weighted waterballs, and stability balls (go to www.biggestloser.com forproducts).

EnjoymentYou’ll find former Biggest Loser contestants training formarathons, competing in triathlons and Ironmans, teachingyoga classes, rock climbing—and doing just about anyother type of physical activity you can imagine. Once youfind a form of exercise you love and look forward to doing,you’re more likely to stick to your workout schedule andmeet your goals. Many of the contestants who onceprofessed to “hate” exercising find that it’s something theysimply can’t live without today. Ali Vincent, a self-proclaimed exercise addict, says she can hardly believethat she used to sit around and watch TV at night. “I justdon’t feel right if I don’t go to the gym,” she says. “It’s notjust something I have to do, it’s something I want to do.”

In the pages that follow, you’ll discover that it onlyrequires 20 minutes a day to start burning more calories

and get one step closer to your weight-loss goals. So getready, get set … no more excuses! You have the time toget fit and healthy—20 minutes a day is a worthyinvestment in your future. As Biggest Loser trainer DolvettQuince would say, it’s time to “change your life, one rep at atime.”

2

20 Minutes to a Better Body

Whether you have 10 pounds or 100 to lose, when youthink about reaching your goal weight, the idea of hittingyour target can feel overwhelming. Just as you need tobreak down your eating into manageable increments—setting a calorie budget and approaching it day by day,meal by meal—the same principle should be applied toyour fitness routine.

The Centers for Disease Control and Prevention (CDC)

recommends that everyone, regardless of weight-lossgoals, should aim for 150 minutes of moderatecardiovascular exercise, or 75 minutes of vigorousexercise plus two strength training sessions weekly. Youcan combine cardio and strength training on some days orkeep them separate. The most important thing is that youget active. As Season 12 contestant Jessica Limpert putsit, “If you’re not moving, you’re not losing!”

In the 20 minutes it takes you to flip channels, talk to afriend on the phone, or drive to the mall, you can squeeze ina 20-minute workout. In the pages that follow, you’ll find six20-minute circuits geared toward specific fitness levels. It’simportant to note that anyone who is new to a fitnessprogram should consult a doctor before exercising. And asalways, drink plenty of fluids to stay hydrated.

Biggest Loser trainer Bob Harper suggests keeping adaily or weekly workout log to help you stay on track. “It’s agreat strategy to make sure you’re progressing properly,”he advises. “Be sure to note the frequency, intensity, andduration of your workout. Watching your improvement is agreat motivator, and writing it down will help you stay ontrack.”

Before you begin any of these 20-minute workouts, warmup for 5 minutes with any basic movement—such aswalking, marching in place, or doing alternating knee lifts—to elevate your heart rate slightly and raise your bodytemperature. To add intensity and increase calorie burn,perform each of the exercises in a circuit, with little to norest between sets. Follow each workout with a light stretchfor the major muscle groups. So let’s get started. You’re just20 minutes away from getting closer to your goal weight!

20-Minute Fitness for Beginners:Workout 1

CardioWalk at a brisk pace for 10 minutes. You can do this on atreadmill at home, at the gym, or simply by walking aroundyour neighborhood.

Mobility and Strength TrainingPerform each of the exercises on the pages that follow for 1minute, moving through the circuit. When you’ve finished thecircuit, repeat it, for a total of 10 minutes of mobility andstrength training.

MAKE A DIFFERENCE IN 20 MINUTESScrub Your Way Thin

Sure, cleaning the house is a drag, and many people like to pawn off thehardest chores on their unsuspecting spouses. But before you ask yourhubby to cut the grass or your wife to do the windows, consider that 20minutes of vigorous cleaning can burn up to 80 calories. So take back thereins of the vacuum and clean your way to calorie burn!

SHOULDER ROLLStand with your feet shoulder-width apart. Keep your arms at your sidesand your abdominal muscles engaged. Roll your shoulders forward in acircle for 15 seconds. Then roll your shoulders backward for 15 seconds.Repeat forward and back for a total of 1 minute.

Tips

As you roll your shoulders, try to make each circle a little bigger thanthe previous one. Think of lifting your shoulders all the way up toyour ears, then pulling your shoulder blades together, then pushingyour shoulder blades to the floor, and finally opening your back asyou pull the front of your shoulders forward.

Don’t allow your lower back or your hips to move.

Keep your neck neutral and your head still.

SIDE BENDStand with your feet shoulder-width apart and your arms by your sides.Inhale and extend your right arm toward the ceiling. As you exhale, bend atyour waist to your left and extend your arm over your head and to the left.Inhale as you bring your body back up and exhale as you release your arm.Repeat with your left arm as you bend to the right. Repeat slowly,alternating sides, for 1 minute (about 4 repetitions on each side).

Tips

Keep your weight evenly distributed on both feet, especially duringthe side bend.

Think of reaching up and out, rather than down and collapsing intoyour side.

Don’t allow your lower back to arch or your knees to lock.

LOWER-BACK MOBILITYStand with your feet a little wider than shoulder-width apart. Hinge forwardfrom the hips and place your hands on your thighs. Your back should beneutral, and your shoulders should be away from your ears. Inhale toprepare, and as you exhale, tuck your tailbone under and round your back,pulling your tailbone up toward the ceiling. Inhale and reverse themovement by arching your back, tilting your tailbone up toward the ceiling.Repeat slowly for 1 minute (about 12 to 16 repetitions).

Tips

Start the movement with your breath.

Keep your abdominal muscles tight during the back arch. Don’tallow your belly to relax.

Think of drawing a semicircle with your tailbone.

DYNAMIC LATERAL LUNGEStand with your feet fairly wide, your shoulders rolled back, and yourabdominal muscles engaged. Bend your left knee and shift your weight toyour left leg, placing your hands on your left thigh for support. Allow yourtorso to move slightly forward, but keep your left knee behind your toes.Press into the floor, straighten your left leg, and return to the startingposition. Repeat to the right. Alternate right and left for 1 minute (about 6repetitions on each side).

Tips

Don’t let your back round as you sit back into your hips. Keep yourhead up and your shoulders rolled back and down.

Keep the opposite leg straight to feel the inner thigh lengthen.

As you come back to the standing position, squeeze your buttocksto bring your pelvis upright.

TORSO ROTATIONStand with your feet slightly wider than your hips, shoulders rolled back,and your abdominal muscles engaged. Bring your arms in front of yourbody, cross them, and grab your elbows, arms parallel to the floor. Bendyour knees slightly and lengthen your spine toward the ceiling. Keepingyour hips where they are, rotate your torso to the left. Return to center andrepeat to the right. Continue alternating sides for 1 minute (about 12 to 16repetitions).

Tips

As you rotate to the left, think of pressing your left hip forward tokeep your hips stable.

Lift as you rotate to avoid “grinding” into your lower back.

Aim to keep your arms in front of your chest.

20-Minute Fitness for Beginners:Workout 2

CardioClimb the stairs on a stair machine at the gym, or simplywalk up and down the stairs in your own home at a briskpace for 10 minutes.

Mobility and Strength TrainingIf you have an exercise mat or yoga mat, lay it on the floor. Ifnot, find a carpeted area for the next 10 minutes of yourworkout. You can perform the following exercises in socksor barefoot, but gym shoes are not needed. Be sure youhave enough room around you to extend your arms behindyour head.

As you perform the exercises that follow, concentrate onyour breathing. Breathe in as you relax your muscles, andexhale slowly as you contract your muscles.

Perform each of these exercises for 1 minute, movingthrough the circuit. When you’ve finished the circuit, repeatit a second time, for a total of 10 minutes of mobility andstrength training.

Isabeau Miller SEASON 4

Have healthy snacks nearby when you work out. That way,you can take a break and don’t have to stop yourmomentum entirely.

SINGLE LEG STRETCHLie down on your back. Bend your knees and lift your legs and feet, so thatyour shins are parallel to the floor. Slowly curl your torso to lift your headand shoulders off the floor, keeping your spine flexed, engaging your coremuscles, and placing your hands on your shins. Extend your left leg in frontof you as far as you can while maintaining control and keeping your hipsstable, placing your left hand on your right leg below the knee and yourright hand on your right shin. Hold for several seconds then, maintaining astable pelvis, switch legs and hands and hold again.

Tips

Drop your shoulders down and back.

Slow, controlled movements will help you keep your hips stableand avoid any rocking motion in your torso.

CRISSCROSSLie down on your back. Bend your knees and lift your legs and feet, so thatyour shins are parallel to the floor. Slowly curl your torso to lift your headand shoulders off the floor, keeping your spine flexed, engaging your coremuscles, and placing your hands behind your head. Extend your left leg infront of you as far as you can while maintaining control and keeping yourhips stable, and cross your left shoulder toward your right knee. Hold for 2seconds. Then, maintaining a stable pelvis, switch legs and shouldersand hold again. Alternate right and left for 1 minute.

Tips

Drop your shoulders down and back.

Slow, controlled movements will help you keep your hips stableand avoid any rocking motion in your torso.

Keep your chest open and draw the bottom of your rib cage to theopposite hip.

SWIMMINGLie on your stomach with your legs and arms extended on the floor so thatyour body is in one long, straight line. Engage your abdominals and lift yourarms and legs so that you extend your spine and hips. Begin a“swimming” flutter motion by lifting your right leg and left arm higher, thenlowering them as you lift your left leg and right arm higher. Continue toalternate sides for 1 minute.

Tips

To avoid compressing your lower back, imagine lengthening out asopposed to lifting up.

Engage your core during this entire exercise.

Drop your shoulders down and back, and keep your head in linewith your spine.

Avoid any rocking movement of your hips and torso.

FRONT AND BACKLie down on your left side and form one line from the crown of your head toyour hips, and extend your legs slightly forward. Rest your head on your leftarm and place your right hand on the floor in front of you for support. Flexyour foot and hip to bring your right leg forward. Pulse the leg upward twotimes, then point your foot and extend the same leg behind you. Do 8 to 10repetitions, then roll over and exercise with your left leg, for about 1 minutetotal.

Tips

Reach out through your heel when your leg is forward and reachthrough your toes when your leg is extended back.

Keep your hips stacked during the entire range of motion; avoid anyrocking or tilting of your pelvis.

Don’t allow your back to round or arch. The only movement shouldbe in the raised leg and hip.

LEG PULLUPBegin in a reverse plank position, hands on the floor behind you, palmspointing toward your feet. Facing the ceiling, support your weight on yourhands and feet only, with your hips lifted, your hands under your shoulders,and your feet pointed. Tuck your chin, engage your core, and lift your rightleg up toward the ceiling, keeping your hips lifted and shoulders pulleddown and away from your ears. Hold for 2 seconds, then lower your leg.Repeat with your left leg. Continue alternating sides for 1 minute.

Tips

As you lift your leg, avoid arching or rounding your back; keep yourhips level.

Keep your ribs “soft” and press your hands into the floor so thatyour shoulders stay down and away from your ears.

Imagine your hips being suspended from the ceiling.

If you need to make the move a little easier, lift your leg only a fewinches off the floor.

20-Minute Fitness for IntermediateExercisers: Workout 1

CardioJog or walk/jog for 10 minutes on a treadmill at home or atthe gym, or simply walk/jog around your neighborhood.

Strength TrainingThe exercises that follow target your upper body. You willneed an exercise band or tubing with handles to completethis circuit. If you don’t have tubing, you can substitutedumbbells. Tubing is ideal, as it offers a different type ofresistance (generally of less intensity) and makes it easierto transition between exercises.

Once you’ve completed one circuit of these fiveexercises, complete a second circuit, for a total of 10minutes of strength training.

Courtney Rainville SEASON 12

Although it’s easier said than done, when you think you’reexhausted and can’t go any longer, just push yourself theextra mile those last few minutes. You’ll find you can push abit harder and further each time.

REAR FLYBegin by holding the handles of the tubing in each hand. Step on the tubingwith one foot and hinge forward from the hips with your knees slightly bent.Keeping your spine neutral and your abdominals engaged, pull thehandles up and out to the sides of your body, squeezing the muscles inyour upper back and mid-back. Hold for a moment, then release the tubingback down toward the floor. Repeat for 1 minute.

Tips

Avoid rounding your back.

Control the movement and don’t allow your elbows to lock on thedownward motion of the exercise.

Keep your navel pulled in and your abdominals engaged at alltimes.

Keep your arms in line with your shoulders as you pull the handlesof the tubing up and out to the sides of your body. Don’t allow yourshoulders to hunch up to your ears.

FEEL THE BURNTo challenge your balance and engage your core and lower body evenmore, lift your back leg in a slow, controlled movement as you extend yourarms.

STATIONARY LUNGEBegin in a staggered stance, with your left leg forward and your right legback, heel off the floor. Place the tubing under your left foot, and hold thehandles at your hips or shoulders. Keeping your spine neutral, yourshoulders over your hips, and your abdominals engaged, bend both kneesuntil your left thigh is parallel to the floor and your right knee is a few inchesoff the floor. Hold for a moment, then straighten both legs. Repeat on theother side. Continue alternating sides for 1 minute.

Tips

Avoid rounding or arching your back.

Keep your navel pulled in at all times.

In the lunge, keep your left shin perpendicular to the floor so thatyour knee is directly over your ankle.

Don’t let your left knee move past your toes.

FEEL THE BURNChoke up on the tubing to create additional resistance for more muscleburn. For even more of a challenge, raise your arms up higher into anoverhead press as you lunge.

CHEST PRESSStand with your feet a little wider than hip-width apart. Take your tubingaround your mid-back and grab the handles with each hand so that thetubing is under your armpits. If the tubing is too long, double it up so thatboth handles are in your right hand. Inhale deeply, and as you exhale,press both arms forward, keeping your chest lifted and your navel pulledtoward your spine. Slowly bend your elbows and bring the tubing backtoward your armpits. Repeat for 1 minute.

Tips

Avoid arching your back or letting your chest cave in.

Control the movement and don’t allow your elbows to lock as youpress out.

Keep your navel pulled in at all times.

Keep your wrists in line with your elbows and slightly below yourshoulders.

BICEPS CURLHold a dumbbell in each hand. Draw your navel to your spine, roll yourshoulders back and down, and soften your knees. Slowly bend yourelbows and bring the dumbbells up to your shoulders. Squeeze yourbiceps, then slowly return the dumbbells to the starting position. Repeat for1 minute.

Tips

Avoid arching your back or letting your chest cave in.

Control the movement and don’t allow your elbows to lock as youextend your arms.

Keep your navel pulled in at all times.

Keep your elbows slightly in front of your torso.

LATERAL RAISEHold a handle of the tubing in each hand. Step on the tubing in a narrowstance and hold the handles next to your thighs. Draw your navel to yourspine, roll your shoulders back and down, and soften your knees. Slowly liftyour arms out to the sides with your elbows slightly bent. Hold for amoment, relax your neck, and then slowly return the tubing to the startingposition. Repeat for 1 minute.

Tips

Avoid arching your back or letting your chest cave in.

Control the movement and don’t allow the tubing to pull your armsdown.

Keep your navel pulled in at all times.

Keep your shoulders down and away from your ears, and hold yourelbows slightly higher than your wrists.

FEEL THE BURNTo create more resistance and muscle burn, cross the handles of thetubing before you extend your arms out. To challenge your balance andengage your core and lower body, stand on one leg.

20-Minute Fitness for IntermediateExercisers: Workout 2

CardioRide a stationary bike for 10 minutes, either at the gym orat home, or simply hop on your bike and cycle a few quicklaps around the block.

Strength TrainingIf you have an exercise mat or yoga mat, lay it on the floor. Ifnot, find a carpeted area for the next 10 minutes of yourworkout. Be sure you have enough room around you toextend your arms behind your head.

All of the exercises in this circuit engage your coremuscles. As you do each exercise, concentrate onbreathing. Breathe in as you relax your muscles and exhaleas you contract your muscles.

This circuit should take about 5 minutes to complete.When you’ve finished the first circuit, repeat it a secondtime, for a total of 10 minutes of strength training.

MAKE A DIFFERENCE IN 20 MINUTESTake a Dip

The next time you’re at the beach with your family, don’t just watch your kidsfrom the shoreline—dive in! Swimming is a huge calorie burner. Just 20minutes of swimming with your kids can burn up to 135 calories—theequivalent of nine sugar-free popsicles.

PRESS-OUTLie on your back with your feet off the floor, knees bent at 90 degrees andshins parallel to the floor. With your hands by your sides, slowly extend oneleg to a 45-degree diagonal, keeping your foot flexed. Hold for about 5seconds, then bend your knee and return to the starting position. Switchlegs and repeat. Continue, alternating legs, for a total of 12 repetitions witheach leg, or 24 repetitions total.

Tips

Keep your shoulders down and your upper torso still.

Beginners can press the leg on a slight diagonal. Challengersshould aim for the leg to be parallel to the floor.

Keep breathing throughout the exercise.

FEEL THE BURNIncrease the intensity of your press-outs by extending your leg so that it isparallel to the floor and just a few inches above it, instead of at a 45-degreeangle.

CRUNCHLie on your back with your knees bent, feet flat on the floor and toespointing forward. Place your hands lightly behind your head, elbows bent.Engaging your core muscles, draw your navel toward your spine andslowly curl your head, neck, and shoulders off the floor toward your thighs.Pause at the top of the movement and squeeze your abs, then slowly lowerback to the starting position. Continue for 1 minute, or about 12 to 15repetitions.

Tips

Come up off the floor only a few inches and keep your hips andlower back firmly pressed against the floor.

Keep your head aligned with your spine and look past your knees.

Try to release any tension in your neck and avoid pulling with yourhands.

Keep your core muscles engaged throughout the exercise.

FEEL THE BURNTo make your crunches more challenging, take your feet off the floor andbend your knees at a 90-degree angle so that your shins are parallel to thefloor. Be careful to keep your hips firmly pressed to the floor as you do yourcrunches.

BICYCLELie on your back with your feet off the floor, knees bent at a 90-degreeangle and shins parallel to the floor. Place your hands lightly behind yourhead, elbows bent. Engaging your core muscles, draw your navel towardyour spine and slowly move your right knee toward your left shoulder asyou rotate your torso toward the knee. At the same time, extend your left legoutward. Pause for a moment and squeeze your abs, then switch sides.Continue alternating legs for 1 minute, or a total of about 15 to 20repetitions.

Tips

Keep your hips firmly planted on the floor to avoid rocking.

Keep your elbows spread wide and avoid pulling on your neck.

FEEL THE BURNTo create a more intense workout, bring your lower leg parallel to the floorand, engaging your core, keep it just a few inches above the floor.

SUPERMANLie facedown with your legs straight and your arms extended past yourhead. Gently contract the muscles in your lower back and mid-back to liftyour torso off the floor, about 3 to 5 inches, while simultaneously lifting bothlegs off the floor—as if you’re flying like Superman. Hold for severalseconds, then return to the starting position. Continue for 1 minute, orabout 12 to 15 repetitions.

Tips

Think of reaching out and up with your spine, rather than up andback. This will take compression off your lumbar spine.

Keep your shoulder blades down and back throughout themovement.

Keep your breathing consistent throughout the movement.

FEEL THE BURNIncrease the burn by holding the Superman position for about 10 secondsand quickly paddling your legs, using small movements like you’reswimming. Lower and return to starting position.

20-Minute Fitness for AdvancedExercisers: Workout 1 (All Cardio)

Run for 10 minutes on a treadmill at home or at the gym, orsimply run around your neighborhood. For increasedintensity, add speed work: Try running faster in two 1-minute bursts, one in the first 5 minutes of your run, and onein the last 5 minutes of your run.

JUMPING JACKBegin with your feet together and your arms by your sides. Jump andspread your feet out to the sides about 2 to 2½ feet as you lift your arms tothe side and over your head. Keep your knees soft and your core engagedas you land gently, with your heels on the floor. Immediately jump and pullyour feet back in as you bring your arms to your sides. Repeat quickly for 2minutes.

Tips

Be sure to land gently, with your knees soft, to minimize impact onyour spine and knees.

Don’t allow your knees to collapse inward. If you find your knees aredoing this, don’t jump out as wide.

Keep your abdominals engaged and avoid arching your back.

FEEL THE BURNTo increase the intensity of your Jumping Jacks, try turning your torso leftand right as you jump, and spread your feet wider.

BURPEEStand with your feet at least hip-width apart and your arms by your sides.Squat down by bending your knees, keeping your back straight and yourabs pulled in. Place your hands on the floor by your feet, then extend oneleg back at a time until both legs are straight and you are in a plankposition, with your shoulders over your hands. Hold for a moment. Reversethe move by bringing each foot toward your hands to return to the squatposition, then driving up through your hips to return to a standing position.Repeat quickly for 2 minutes.

MAKE A DIFFERENCE IN 20 MINUTESElevate Your Burn

By now you know that when faced with the choice of stairs or elevator, youshould always choose the stairs. But what about choosing the stairs oversitting? Take 20 minutes on your lunch break to climb the stairs in yourbuilding and burn up to 180 calories in just 20 minutes. That’s a hugecalorie burn for only 20 minutes of huffing and puffing.

Tips

If you have restricted movement in your hips, begin with your legs in

a wider stance.

It’s very important to focus on keeping your navel pulled toward yourspine in the plank position—do not allow your back to arch.

FEEL THE BURNTo increase your calorie burn, add jumps: Replace the step back and thestep in with a jump back and a jump in. If you really want to up thecardiovascular intensity and upper-body workout, you can also add apushup from the plank position before you return to standing.

HIGH KNEESStand with your feet under your hips and your arms by your sides. Startmarching in place and progress to a light jog in place, allowing your armsto swing naturally by your sides. Keeping your abdominals engaged, leanback slightly and begin to lift your knees high in front of you. Continue for 2minutes.

Tips

Keep your chest lifted and your neck relaxed.

Stay light on your feet by thinking of lifting up, rather than poundinginto your legs.

Biggest Loser Trainer Tip: Bob Harper

Studies show that having support from your friends andfamily is crucial to weight-loss success. Biggest Loser Clubis an online Web site where you have access to friends andexperts 24/7. You’ll find advice, tips, and all the support youneed to make sure your weight-loss journey stays on track.Log on to www.biggestloserclub.com

SKATERStand with your feet together and your arms by your sides. Step one leg outto the side in as wide a stance as possible. With your right foot, stepdiagonally to the left side, leaving your left leg bent at the knee. Allow yourbody to rotate slightly toward the stepping leg and your arms to movenaturally. Gradually pick up the tempo and increase the distance of yoursteps. Continue for 2 minutes.

Tips

To allow for greater range of motion, keep your knees bent as youincrease your speed.

Allow your torso to hinge forward slightly as the width of your stepsincreases. Keep your abdominals pulled in to protect your lowerback.

Maintain proper alignment by keeping the knee of the stepping legover the ankle.

FEEL THE BURNTo dial up your aerobic workout, increase your speed and change the stepto a small jump, landing gently with knees bent. For a really intense burn,keep your back foot off the floor as you leap from side to side. (It’s okay toslow down a little so you don’t lose your balance!)

MOUNTAIN CLIMBERBegin in a plank position with your shoulders over your hands and yourlegs fully extended behind you. Pull one knee in toward your chest, so thatyou are on your toes with one leg extended behind you and the other bentunderneath you. In one quick motion, switch legs, keeping your upper torsostill and your abdominals engaged. Repeat quickly for 2 minutes.

Tips

Keep the proper shoulder-over-hand alignment so that you cansafely use your arm, chest, and back muscles to support yourupper body.

Actively pull your abdominals up and in.

Keep your core engaged by pushing away from the floor rather thancollapsing down.

Focus on pulling in your knee rather than extending your leg. Thiswill engage your abdominal muscles more fully and protect yourfeet and ankles.

FEEL THE BURNThe Mountain Climber already provides a vigorous cardio workout whenperformed properly. But if you want to really get your heart pounding, trygoing even faster.

20-Minute Fitness for AdvancedExercisers: Workout 2 (All StrengthTraining)

The exercises that follow target your lower body and yourupper body. You will need a set of dumbbells to completethis circuit. Use a weight that is comfortable for you but stillchallenging. For some of these exercises, you’ll also needan exercise mat or yoga mat, or you can simply use thefloor in a carpeted area of your home.

Once you’ve completed one circuit of these 10exercises, complete a second circuit, for a total of 20minutes of strength training.

Biggest Loser Trainer Tip: DolvettQuinceIt’s so important to stay hydrated when you’re working out. I

always urge my contestants to drink coconut water inaddition to plain water. It rehydrates you quickly. Just makesure not to overindulge—it does contain calories.

SQUATHolding a dumbbell in each hand, stand with your feet shoulder-widthapart, toes pointing forward, arms by your sides. Keep your chest lifted,spine neutral, and your abdominal muscles engaged. Send your hips backand bend your knees as if you were sitting in a chair, until your thighs areparallel to the floor. Push into your heels to return to the starting position.Do 12 to 15 repetitions.

Tips

Keep your spine neutral and avoid rounding your back.

Don’t let the dumbbells swing past your shins; aim them straightdown toward the floor.

REAR LUNGEHolding a dumbbell in each hand, stand with your feet together, toespointing forward, and arms by your sides. Step back with your right leg asfar as possible and bend both knees until your left thigh is parallel to thefloor. Press into your left foot and bring your right leg forward to return to thestarting position. Do 12 to 15 reps, then switch legs and repeat.

Tips

Keep the shin of the front leg perpendicular to the floor, with yourknee directly over your ankle. Don’t let your knee move past yourtoes.

Maintain a neutral spine, with your shoulders over your hips.

Keep your arms by your sides to avoid swinging the dumbbells.

SIDE LUNGEHolding a dumbbell in each hand, stand with your feet together and yourarms by your sides. Step out to the side with your left leg as far as you can(2 to 3 feet) and bend your left knee until your thigh is parallel to the ground.Keep your right leg straight and your spine neutral. Allow your torso tohinge forward slightly as you send your hips back. Press into your left footand return to the starting position. Do 12 to 15 repetitions, then switch legsand repeat.

Tips

Hold the dumbbells by your sides as you begin, and as you stepout into the lunge, place them at the sides of your bending knee.

Maintain a neutral spine and a lifted chest throughout this exercise.

FEEL THE BURNIncrease the burn in your second circuit by increasing the weight of yourdumbbells slightly. If you started with 5-pound dumbbells, you could bumpit up to 6- or 7-pound weights. Just be sure that extra weight doesn’tcompromise your form. As with all strength training, it’s more important todo the exercises correctly than to do them with heavy weights.

BENT-OVER ROWBegin in a staggered stance with your left leg forward and your right legback. Hold a dumbbell in your right hand, with your palm facing in. Bendboth knees and hinge slightly forward from the hips, placing your left handon your left thigh. Keeping your spine neutral and your abdominal musclesengaged, pull the dumbbell up toward your chest, squeezing the musclesin your upper back. Hold for a moment, then lower the dumbbell. Do 12 to15 repetitions, then switch sides and repeat.

Tips

Avoid rounding your back.

Control the movement and don’t allow your elbow to lock when youlower the dumbbell.

Keep your navel pulled in and your abdominals engaged at alltimes.

ROMANIAN DEAD LIFTHolding a dumbbell in each hand, stand with your feet shoulder-widthapart, toes pointing forward, and arms by your sides. Keeping your kneesslightly bent, bend at the hips, extending your arms toward your toes, untilyour back is parallel to the floor. Don’t allow your back to round. Engageyour glutes and abdominal muscles to return to the starting position. Do 12to 15 repetitions.

Tips

Maintain a neutral spine and pull your shoulder blades togetherthroughout the exercise.

Bend only at the hips, not at the spine.

If your hamstrings are tight and your back begins to round, bendyour knees a bit more.

PLIE SQUATHolding a dumbbell in each hand, stand with your feet wider than your hips(2 to 3 feet apart), with your legs rotated out from your hips so that your toespoint out to the sides (think 2 and 10 o’clock). Place your hands on yourhips or in front of your thighs. Bend your knees and lower your hips andtorso toward the floor, keeping your back neutral and chest lifted. Makesure that your knees are aligned over your feet and that they do not go pastyour toes. Press into the floor and return to the starting position. Do 12 to15 reps.

Tips

Don’t allow your body to shift forward or backward as you bend yourknees.

Imagine lengthening your spine as you squat.

Rotate from the hips, not the knees or ankles.

CHEST PRESSLie on your back on an exercise mat or a carpeted surface with your kneesbent, feet flat on the floor, and toes pointing forward. Hold one dumbbell ineach hand directly over your chest, with your arms extended straight up andyour palms facing your thighs so that you can see the backs of your hands.Slowly bend your elbows and lower your arms out to your sides, stoppingjust before your arms touch the floor. Hold for a moment, then press up tothe starting position. Do 12 to 15 repetitions.

Tips

Maintain a neutral spine and don’t let your back arch as you bendyour elbows.

Keep the dumbbells over your chest, not your face.

BICEPS CURLStand with your feet shoulder-width apart and your toes pointing forward.Hold a dumbbell in each hand, with your arms by your sides and yourpalms facing in. Slowly bend your elbows and bring the dumbbells uptoward your shoulders as you rotate your wrists so that your palms faceyou. Squeeze your biceps and hold for a moment. Return to the startingposition. Do 12 to 15 repetitions.

Tips

Keep your elbows slightly in front of your body.

Don’t swing the dumbbells.

Center your weight over your toes and don’t allow your back to arch.

FEEL THE BURNChallenge your balance by standing on one leg during this exercise. You’llengage your core muscles and your lower body as well as your upperbody.

TRICEPS EXTENSIONBegin in a staggered stance with your left leg forward and your right legback. Hold a dumbbell in your right hand, with your palm facing in. Bendboth knees and hinge slightly forward from the hips, placing your left handon your left thigh. Keeping your spine neutral and your abdominal musclesengaged, pull the dumbbell up toward your chest, squeezing the musclesin your upper back. Keeping your upper arm in this position, slowly extendyour elbow as you press the dumbbell back in an arc until your arm isparallel to the floor. Squeeze the back of your upper arm, then slowly bendat the elbow. Do 12 to 15 repetitions, then switch sides and repeat.

Tips

Keep your abdominal muscles engaged and don’t allow your backto arch or round.

Keep your neck long and roll your shoulders down and back, awayfrom your ears.

Think of extending your arm out and back, rather than just up.

OVERHEAD PRESSStand with your feet shoulder-width apart and toes pointing forward. Hold adumbbell in each hand, near your shoulders, with your elbows bent andpalms facing forward. Press the dumbbells upward until your arms areextended overhead. Hold for a moment, then lower the weights to thestarting position. Do 12 to 15 repetitions.

Tips

Maintain a neutral spine and avoid arching your back.

Try not to lean forward or backward.

If there’s too much tension in your neck, press your arms up in aslightly forward diagonal, rather than straight overhead.

3

Breakfast on the Double

You’ve heard it a million times: Breakfast is the mostimportant meal of the day. We all know we’re supposed toeat breakfast, but a lot of us still aren’t doing it. Mostmornings, we barely have time to grab coffee on our wayout the door. And besides, why is it so important, anyway?Doesn’t skipping a meal save calories?

It turns out there’s some powerful evidence in favor offueling up in the a.m. In fact, eating within an hour of waking

up helps to jump-start your metabolism, which will help youto burn more calories throughout the day. If you don’t snackafter dinner and get at least 8 hours of sleep at night, yourbody’s likely been fasting for about 15 hours, which meansit’s not producing the enzymes needed to metabolize fat—that is, until you feed it again.

Eating early in the day—ideally a meal that includes acombination of fiber, whole grains, and protein—alsokeeps your blood sugar level stable, preventing you fromexperiencing that shaky, hungry feeling that can strike mid-morning and send you headfirst into a pile of jellydoughnuts.

“Managing your weight isn’t only about cutting calories.It’s also about getting more of the good stuff you need, likewhole grains,” advises Biggest Loser trainer Bob Harper.Bob regularly encourages the contestants to eat a healthybreakfast. “Studies show that people who eat more wholegrain tend to have healthier body weights,” he adds.

Some studies have also shown that regular breakfasteaters are more likely to exercise regularly and to eat lessoverall calories in a day. Additionally, eating breakfast is adaily habit of people who have lost 30 or more pounds andsuccessfully kept it off long term, according to The NationalWeight Control Registry.

If you work out in the morning, it’s a good idea to splityour breakfast into two mini-meals. Try to eat a small snackthat’s easy on your stomach—such as a banana with a littlepeanut butter or a half-serving of oatmeal with berries—before you hit the gym, to give you the energy you need foryour workout. After your workout, it’s important to eat someprotein to help your muscles recover. Good choices includea low-calorie protein drink or scrambled egg whites with aslice of Canadian bacon.

Season 9’s Cheryl George says the one food shelearned to love on the Ranch was protein-rich Greek yogurt.“I like to mix it with cereal and berries for a quick breakfastor a snack,” she says.

So what are you waiting for? From Margherita BreakfastPizza (page 78) to Chocolate Pomegranate Protein

Oatmeal (page 81), Chef Devin gives you several quick,easy, and delicious reasons to start off your day on the rightfoot.

FLORENTINE BREAKFAST QUESADILLAFor years, The Biggest Loser trainers and nutritionistshave emphasized the importance of starting your day witha healthy breakfast. If you can incorporate veggies intoyour morning meal, all the better. The more veggies youeat, and the earlier in the day you eat them, the less likelyyou’ll be to face cravings as the day progresses.

1 (10″) all-natural sprouted grain tortilla or other (8″) all-natural, low-fatwhole grain tortilla (I used French Meadow Bakery Organic SproutedGrain Tortillas)

1 ounce (about 1⁄3 cup) finely shredded all-natural, low-fat Cheddarcheese (I used Cabot’s 75% Reduced Fat Sharp Cheddar Cheese)

Olive oil spray (propellant free)½ cup 100% liquid egg whites½ cup fresh spinach leaves

Place a nonstick frying pan, large enough for the tortilla tolie flat, over medium-low heat. Put the tortilla in the pan.Sprinkle the cheese evenly over the tortilla. Let the cheesemelt for 2 to 4 minutes.

Meanwhile, place a small nonstick pan over medium-highheat. Lightly mist it with the olive oil spray and add the eggsubstitute. As the eggs begin to set, use a wooden spoon

to scrape from one side of the pan to the other, to scramblethem. Continue scrambling until no runny egg remains.

Add the spinach leaves and cook, stirring constantly, for 30seconds, or until the spinach is just wilted. Spoon the eggmixture over the cheese on half of the tortilla. Fold thetortilla in half. Transfer the quesadilla to a cutting board andcut it into 4 wedges. Serve immediately.

Makes 1 serving

Per serving: 285 calories, 32 g protein, 29 g carbohydrates (2 g sugar), 3g fat, 2 g saturated fat, 10 mg cholesterol, 6 g fiber, 582 mg sodium

ASPARAGUS AND CHICKEN APPLESAUSAGE SCRAMBLEDishes like this scramble can really start your day off onthe right foot. You’re nourishing your body with asignificant serving of food for very few calories, and it’ssatisfying to be able to enjoy breakfast “classics” like eggsand sausage. Just be sure to read the label when youshop for sausage. You want to find one that’s nitrate freeand as low in fat and salt as possible.

Olive oil spray (propellant free)4 large egg whites2 ounces all-natural nitrate-free chicken and apple sausage, cut into

bite-size cubes4 large asparagus spears, trimmed and cut into 1″ piecesSea salt, to tasteFresh ground black pepper, to taste

Coat a medium microwave-safe bowl with the olive oilspray. Add the egg whites.

Preheat a small nonstick skillet over medium heat. Lightlymist it with the spray. When hot, add the sausage andasparagus and cook, stirring often, for 4 to 7 minutes, oruntil the asparagus is crisp-tender and the sausage islightly browned.

Meanwhile, microwave the egg whites for 30 seconds onlow heat. Continue microwaving them in 30-secondintervals until they are just a bit runny on top. Stir them witha fork, breaking them apart into large pieces. By the timeyou “scramble” and stir them, the residual heat should havecooked away the runniness. If they are still runny, cook themin 10-second intervals until just done.

Add the cooked sausage and asparagus mixture to theegg whites and mix well with a fork. Season with salt andpepper and serve immediately.

pepper and serve immediately.

Makes 1 serving

Per serving: 185 calories, 25 g protein, 10 g carbohydrates (7 g sugar), 6g fat, 2 g saturated fat, 42 mg cholesterol, 2 g fiber, 507 mg sodium

SAUSAGE FETA PEPPER BAKEI love breakfast dishes like this one. They are extremelylow in calories for their serving size, and they allow me(and, more important, you!) to couple them with a low-fatmuffin, a small smoothie, or a bowl of fruit and still stayunder 350 calories for the whole meal.

Olive oil spray (propellant free)4 ounces lean nitrate-free spinach and feta chicken and/or turkey

sausage, sliced lengthwise and then chopped into ½″ pieces (nomore than 7 grams of fat per 3-ounce link)

2 cups frozen pepper and onion blend2 cups all-natural egg substituteSea salt, to tasteFresh ground black pepper, to taste

Preheat the oven to 400°F.

Place a medium oven-safe nonstick skillet over high heat.Lightly mist the pan with the olive oil spray and add thesausage and pepper blend. Cook for 4 to 6 minutes, or untilall of the moisture is cooked away and the onions, peppers,and sausage are lightly browned.

Turn the heat off and pour the egg substitute into the pan.Transfer the pan to the oven and bake for 12 to 14 minutes,or until the eggs are completely set. Season with the saltand pepper. Being careful not to scratch your pan, cut intofour equal wedges and serve immediately.

Makes 4 servings

Per serving: 113 calories, 17 g protein, 5 g carbohydrates (4 g sugar), 2g fat, <1 g saturated fat, 20 mg cholesterol, trace fiber, 412 mg sodium

Becky Comet SEASON 12

Keep a food journal. It’s difficult to know where to startnutritionally if you don’t know what you’re putting in yourbody on a daily basis. Statistics show that people whokeep a food journal have more lasting success in weightloss.

STEAK AND EGG BREAKFAST BOWLSteak and Eggs is a breakfast favorite of many BiggestLoser contestants prior to their arrival at the Ranch. Afterhearing a number of them say, “I’d kill to have steak andeggs for breakfast,” I came up with this yummy, simpledish to satisfy their cravings without blowing their caloriebudgets.

To save even more time, you can microwave the eggs(you’d be surprised how light and fluffy the microwavemakes them). For a spicier twist on this dish, you canalways top it with a fresh salsa or salsa verde. Or, if youlike really spicy foods, add a dash of hot sauce.

Olive oil spray (propellant free)3 ounces trimmed top round steak or London broil, cut into bite-size

strips

½ large green bell pepper, coarsely chopped (about 1⁄3 cup)½ cup all-natural egg substituteAll-natural ketchup, preferably agave or honey sweetened and low in

salt, to taste (optional)

Place a medium nonstick skillet over high heat. When theskillet is hot, lightly mist it with the olive oil spray. Add thesteak and pepper in a single layer. Cook, stirringoccasionally, for 2 to 3 minutes, or until the pepper is crisp-tender and the steak is browned on the outside and cookedto desired doneness.

Meanwhile, place a small nonstick skillet over mediumheat. Mist the skillet lightly with the spray and add the eggsubstitute. When the eggs are slightly set, scrape thebottom of the skillet with a wooden spoon to scramblethem. Repeat until the eggs are cooked.

Spoon the egg mixture into a bowl. Top it with the steakand pepper mixture. Serve immediately with the ketchup, ifdesired.

Makes 1 serving

Per serving: 161 calories, 31 g protein, 6 g carbohydrates (4 g sugar), 3g fat, 1 g saturated fat, 38 mg cholesterol, 1 g fiber, 294 mg sodium

OPEN-FACE GOURMET ITALIANBREAKFAST SANDWICHWe all know that going to the drive-thru is not an option forbreakfast, but that doesn’t mean you can’t enjoy adelicious breakfast sandwich. If you choose wisely, it canbe an extremely sensible breakfast choice. In previousbooks, I’ve written recipes for the traditional egg, sausage,and cheese breakfast sandwich. To change things up, I’mtaking you on a bit more of a gourmet ride with another ofmy favorite breakfast sandwiches that starts out your daywith a healthy dose of greens.

Olive oil spray (propellant free)2 large egg whites½ all-natural, low-fat whole grain English muffin (I used Rudi’s Organic

Bakery Whole Grain Wheat English Muffins)

1 slice (about 2⁄3 ounce) reduced-fat provolone cheese1 slice (about ½ ounce) nitrite-free turkey salami (I used Applegate

Uncured Turkey Salami)¼ cup arugula

Lightly mist a 3½″- or 4″-diameter microwave-safe bowl orramekin with the olive oil spray. Add the egg whites.Microwave them for 30 seconds, then continuemicrowaving them in 15-second intervals until they are justset (do not stir them).

Meanwhile, toast the English muffin in a toaster or under thebroiler.

Assemble the sandwich by placing the English muffin, cutside up, on a plate. Top it, in order, with the cheese, eggs,salami, and arugula. Serve immediately.

Makes 1 sandwich

Per sandwich: 166 calories, 17 g protein, 13 g carbohydrates (2 gsugar), 5 g fat, 2 g saturated fat, 20 mg cholesterol, 2 g fiber, 487 mg

sodium

Johnny Forger SEASON 12

Your past? Forget about it! It’s over. This is a new lifestyle.Remember that every day. This is a great way to live—tobe healthy and happy. Focus on those thoughts and bepatient. It’s all going to happen.

MARGHERITA BREAKFAST PIZZAMany, many years ago, I figured out that you can crisp aflour tortilla to make an excellent thin pizza crust. In theyears following my TV appearances demonstrating this, Inoticed a ton of other chefs doing this as well. Yet 10-plusyears ago, everyone was making English muffin pizzas—those were the common fallback. Here I’ve “returned to theold days” with a breakfast version of one of the mosttraditional pizzas ever.

1 all-natural, low-fat whole grain English Muffin (I used Rudi’s OrganicBakery Whole Grain Wheat English Muffins), split in half

1 ounce (¼ cup) finely shredded almond mozzarella cheese (I usedLisanatti)*

4 medium basil leaves2 grape tomatoes, quartered, or more to tasteOlive oil spray (propellant free)

Preheat the oven to 450°F.

Place the muffin halves, cut side up, on a small bakingsheet. Sprinkle the cheese evenly over both muffin halves.Top the cheese with 2 basil leaves per muffin half, andplace the tomatoes on top of the basil. Lightly mist eachwith the olive oil spray.

Bake for 5 to 7 minutes, until the cheese is melted and themuffin is lightly toasted. Serve immediately.

Makes 1 serving

Per serving: 189 calories, 12 g protein, 28 g carbohydrates (3 g sugar), 3g fat, trace saturated fat, 0 mg cholesterol, 4 g fiber, 422 mg sodium

*When shredding lower-fat cheeses, it’s always better toshred them finely. Not only does it take less cheese tocover more surface area, it melts better. That said,Lisanatti just introduced preshredded cheese. If you canfind it preshredded, go for it—and don’t worry that it’s not

superfine. The finished dish will still be delish!

BUFF BLUEBERRY QUINOAQuinoa, pronounced “keen-wah,” is an ancient grain thathas become more and more popular in recent yearsbecause of its great nutritional value. Though it’s oftenused in savory dishes, it also makes a great base forbreakfast dishes. If you haven’t tried it yet, now’s the time!

1 cup frozen blueberries, thawed1 teaspoon honey, or more to taste3⁄4 cup cooked quinoa, reheated if necessary (see Basic Quinoa on

page xxiii for cooking instructions)½ tablespoon chopped dry roasted almonds

Place the blueberries in a medium glass or plastic mixingbowl. Use a potato masher or a pastry blender tothoroughly mash the blueberries and release most of theirjuice.

Add the honey and quinoa and stir until combined.

Transfer to a serving bowl and top with the almonds. Serveimmediately.

Makes 1 serving (scant cup)

Per serving: 277 calories, 8 g protein, 53 g carbohydrates (18 g sugar), 5

g fat, trace saturated fat, 0 mg cholesterol, 8 g fiber, 10 mg sodium

Bonnie Griffin SEASON 12

One morning I was in a rush to work out, so I grabbed apiece of whole wheat bread and toasted it. I topped it withtwo slices of cooked turkey bacon and sprinkled on a littlelow-fat Cheddar cheese. It turned out to be a quick, tastybreakfast!

CHOCOLATE POMEGRANATE PROTEINOATMEALIf you aren’t familiar with pomegranate powder or cacaopowder, they are raw superfood powders. They addpowerful nutrients and antioxidants to dishes withoutadding a lot of calories. If you can’t find them in stores,you can order them online from Navitas Naturals. Thiscompany’s powders are certified organic, kosher, vegan,and raw. True, they’re a little expensive, but if you plan toadd them to oatmeal, smoothies, and even baked goods,you’ll likely find them to be a great investment.

½ cup old-fashioned oats½ scoop (8.5 grams) Biggest Loser All Natural Chocolate Deluxe Protein

Supplement (or 25 calories’ worth of other chocolate protein powder)1½ teaspoons pomegranate powder (I used Navitas Naturals

Pomegranate Powder)1 teaspoon cacao or cocoa powder1 teaspoon light agave nectar, or to taste

In a small saucepan, bring 1 cup water to a rolling boil overhigh heat. Add the oats and reduce the heat to medium.Cook for 5 to 7 minutes, or until most of the liquid isevaporated. Remove the pan from the heat and cover for 2to 3 minutes.

Stir in the protein powder, pomegranate powder, cacao,and agave until well combined. Serve immediately.

Makes 1 serving

Per serving: 222 calories, 10 g protein, 41 g carbohydrates (8 g sugar), 3g fat, trace saturated fat, 10 mg cholesterol, 8 g fiber, 37 mg sodium

MAKE A DIFFERENCE IN 20 MINUTESWeight Loss’s Best Friend

On a cold or rainy morning, no one feels like taking the family dog for awalk. But the next time your kids and spouse race to say “Not it!” you’llknow that just 20 minutes of moderate walking with Fido can buy you 91calories’ worth of breakfast. Not a bad deal for you or your pooch.

GREENS ON-THE-GO JUICE“Green” drinks have become quite a trend in recent years.And they can be a great way to get veggies in your diet ina simple, convenient way. This recipe makes a big batchof green juice that you can drink over a few days. Isuggest you make it in your blender and don’t strain it, toget the maximum benefit. If, however, the pulp bothersyou, you can use a rubber spatula to push it through astrainer or you can prepare it in a juicer. Note thatstraining results in a juice with less fiber, and a juicerremoves most, if not all, of the fiber, according to BiggestLoser medical expert Dr. Dansinger.

1 small cucumber, cut into large cubes3 cups 100% pink grapefruit juice, not from concentrate1 bag (5 ounces) fresh spinach leaves8 stalks celery, trimmed and broken into 4 pieces4 cups parsley leaves (it’s okay if a bit of stem remains)

To the jar of a blender, add the cucumber along with ½ cupof the grapefruit juice. Blend on high speed until smooth.Continuing adding enough spinach, celery, and parsley sothat the blender is no more than three-fourths full. Blend onhigh speed until smooth, stopping the blender intermittentlyto scrape the sides and press the ingredients into thecenter if necessary. Continue adding and blending until noveggies remain. (Add some of the remaining grapefruitjuice at this stage, only if necessary to help the blendingprocess.)

Strain the juice, if desired. Stir in the remaining grapefruitjuice.

Divide the juice among 4 glasses (no smaller than 12ounces) or resealable drinking cups. Serve immediately orrefrigerate for up to 2 days.

Makes 4 servings

Per serving: 154 calories, 4 g protein, 36 g carbohydrates (24 g sugar),<1 g fat, trace saturated fat, 0 mg cholesterol, 7 g fiber, 226 mg sodium

TAKE IT TO GO! There are plenty of earth-conscious and fun water bottlesavailable these days, many of which have built-in straws forsipping. Pour this juice into your favorite reusable bottleand bring it along on your morning commute to sip in style!

BITTERSWEET CHOCOLATESTRAWBERRY PARFAITAnyone who has talked to me for more than 5 minutesknows that I’m the biggest chocoholic ever! I was inspiredto create this dish when a number of yogurt companiescame out with chocolate-flavored yogurts that lookedtempting but contained a lot of sugar, fat, or chemicals.So I took matters into my own kitchen and simply addedcocoa powder to vanilla yogurt. If you love dense,bittersweet chocolate as much as I do, you’ll love thisparfait. If you’re not such a chocoholic, you might want toadd the cocoa powder a tablespoon at a time.

Each tablespoon of cocoa powder contains only 10calories but packs 2 grams of fiber. So, in this case, themore chocolate the merrier!

3 tablespoons unsweetened cocoa powder6 ounces fat-free, preferably fruit juice-sweetened vanilla yogurt1 cup coarsely chopped strawberries, preferably fresh2 tablespoons whole grain, crunchy, high-fiber, low-sugar cereal (I used

Kashi 7 Whole Grain Nuggets)

In a small mixing bowl, stir the cocoa powder into the yogurtuntil well combined. Spoon half of the mixture into a 16-ounce parfait glass or to-go cup. Top with half of thestrawberries, then 1 tablespoon of the cereal. Repeat thelayering with the remaining ingredients. Serve immediatelyor cover and refrigerate for up to 1 day until ready to enjoy.

Makes 1 serving

Per serving: 256 calories, 15 g protein, 54 g carbohydrates (25 g sugar),2 g fat, trace saturated fat, 0 mg cholesterol, 11 g fiber, 157 mg sodium

TAKE IT TO GO!

Layer this yummy parfait in a resealable plastic containerup to a day in advance. Just be sure to keep it refrigerateduntil you’re ready to enjoy it. You can even pop it into yourkid’s lunch box with an ice pack for a healthy snack orlunchtime treat!

4

Apps and Snacks, Pronto

Snacks and starters have gotten a bad rap in the world ofweight loss. But the truth is, healthy nibbles can go a longway toward helping you reach your weight-loss goals.

Let’s look at appetizers. At first glance, they seem likejust another course of calories. And at many restaurants,they are. The appetizer menus of many popular chainrestaurants are laden with calorie bombs like chickentenders, egg rolls, and the ever-popular potato skins. These

(mostly deep-fried) “starters” can begin your dinner with anentire meal’s worth of calories (or more!).

But in the time it takes you to wait for your appetizerorder at a restaurant, you can whip up a batch of PorkNotsticker Lettuce Wraps (page 91), Sweet Potato No-Skins (page 94), or Sooo Not Chicken Nuggets (page107). Each of these apps will help you (and your tastebuds)feel satisfied by the time you get to the end of your meal.Remember, weight loss is not about deprivation—it’s abouthealthy choices.

Snacking is a major weapon in your weight-loss arsenal.Healthy, well-planned snacks keep your blood sugar stable,prevent you from grazing on high-calorie junk food, and giveyou the energy you need to get in a killer workout.

Season 6’s Ed Brantley advises keeping portablesnacks on hand at all times. “I keep fresh, cut-up fruit inresealable bags for ready-to-go snacks, along with hard-boiled eggs and containers of yogurt. These are great,powerful foods that can get you through the morning.”

On The Biggest Loser plan, you should aim to eat yoursnacks mid-morning and mid-afternoon—two times whenhunger always seems to strike. Preplanning your snacksand keeping them handy in the fridge, or brown-baggingthem to work, will help you stay on track.

Season 11’s Kaylee Kinikini admits that late-nightsnacking used to be a problem for her. Now, she says, “Istay away from the kitchen late at night. My advice is to justgo to bed or distract yourself, read a book or something,because it’s not worth it. You’ll get into trouble!”

Of course, a simple piece of fruit or some veggies with alittle protein (apple slices and peanut butter, carrot sticksand hummus) make an easy snack anytime. But if you’regetting a little bored with your tried-and-true healthy snacks,Chef Devin’s quick and easy recipes are sure to satisfy.

Antone Davis SEASON 12

Keep several grilled skinless chicken breasts in the fridge,and slice or dice and divide them up into 2-, 3-, or 4-ounceportions for a snack, a salad topper, or a meal. Onceyou’ve got your lean protein cooked and saved in portionsizes, it’s so easy to throw together a healthy snack.

CRAB-STUFFED BELL PEPPERSBob, Dolvett, and Anna are always making sure thatcontestants get plenty of protein and vegetables in theirdiets and stay away from empty carbs. This recipe is anexcellent example of a power snack. The crab providesprotein as well as much-needed omega 3 fatty acids. Thisfilling comes together in minutes. Then simply spread iton the bell pepper halves and crunch away! Be sure touse real crab, not the imitation stuff.

3 tablespoons very finely chopped sweet onion3 tablespoons very finely chopped celery2 tablespoons all-natural light sandwich spread (I used Spectrum

Naturals Light Canola Mayo)2 teaspoons all-natural prepared horseradish½ teaspoon salt-free Cajun or creole seasoning (I used The Spice

Hunter Salt Free Cajun Creole Seasoning Blend)8 ounces jumbo lump crabmeat, drained if necessary2 small green bell peppers, cut in half and seeded

In a medium glass or plastic mixing bowl, mix the onion,celery, sandwich spread, horseradish, and seasoning.Gently stir in the crab until just combined, being careful notto break it too much.

Place 2 pepper halves on each of 2 serving plates. Spoona quarter of the crab into each half. Serve immediately.

Makes 2 servings

Per serving: 155 calories, 24 g protein, 6 g carbohydrates (3 g sugar), 4g fat, 1 g saturated fat, 147 mg cholesterol, 2 g fiber, 470 mg sodium

Debbie Lounds SEASON 12

I love Greek yogurt with fresh berries and a touch of Truvía.That snack is less than 200 calories and very filling. I usedto not like Greek yogurt, but now I love it!

PORK NOTSTICKER LETTUCE WRAPSIn the first Biggest Loser Cookbook, I worked with formerBiggest Loser contestants Kimmi Dove and BruceLebowsky on their rendition of Kimmi and Bruce’sChicken Lettuce Wraps. Here’s another version of thisextremely popular dish found in many Asian restaurants.Though I used pork this time, the dish is still exceptionallylean. I even created a dipping sauce with 100 percentnatural ingredients!

4 tablespoons all-natural 100% fruit plum spread (St. Dalfour Fancy Plum100% Fruit)

1 pound extra-lean ground pork8 whole small scallions (or 4 medium ones), trimmed and very finely

chopped¼ cup all-natural egg substitute¼ cup whole wheat panko-style bread crumbs2 medium cloves garlic, very finely chopped (about 2 teaspoons)2 teaspoons hot sesame oil1⁄8 teaspoon salt1⁄8 teaspoon fresh ground black pepperOlive oil spray (propellant free)2 tablespoons all-natural, reduced-sodium soy sauce18 Boston lettuce leaves

Place the plum spread in a small microwave-safe bowl.

In a medium glass or plastic mixing bowl, mix the pork,scallions, egg substitute, bread crumbs, garlic, oil, salt, andpepper until well combined.

Place a large nonstick skillet over medium-high heat. Whenhot, lightly mist it with the olive oil spray and add the porkmixture to the pan. With a wooden spoon, cook the meat,breaking it into large chunks as you do, for 5 to 8 minutes,or until no longer pink inside.

Meanwhile, microwave the plum spread on medium powerfor 20 seconds, or until melted. Stir in the soy sauce untilwell combined.

Put 3 tablespoons of the pork in the center of each lettuceleaf. Top each evenly with 1 teaspoon of the plum sauce.

Makes 6 (3-leaf) servings

Per serving: 190 calories, 19 g protein, 14 g carbohydrates (9 g sugar), 4g fat, 1 g saturated fat, 50 mg cholesterol, 1 g fiber, 272 mg sodium

ASIAN CRAB SALAD-TOPPED BROWNRICE CRISPSI love the elegance of this appetizer when served on roundbrown rice crackers. You can serve it at fancy events (trustme, I know because I have!), and people will neversuspect that they’re eating a Biggest Loser-approvedrecipe. In fact, they’re more likely to think it’s really rich, asmost crab salads are. This one is just as decadent butway lower in calories!

The super-crisp brown rice crackers are an excellentchoice because they almost seem like they’re fried. If youcan’t find the tamari-seasoned variety, opt for sesame orany other flavor that complements this yummy dish withan Asian flare.

2 whole medium scallions, trimmed and finely chopped (about 1⁄3 cup)2 tablespoons all-natural light sandwich spread (I used Spectrum

Naturals Light Canola Mayo)1 teaspoon hot sesame oil

¼ red bell pepper, finely chopped (about 1⁄3 cup)8 ounces lump crabmeat, drained if necessary24 brown rice crackers, preferably tamari-seasoned (I used Edward &

Sons Baked Tamari Sesame Brown Rice Snaps)

In a small mixing bowl, stir the scallions, sandwich spread,oil, and pepper until well combined. Gently stir in thecrabmeat just until combined. Mound 1 tablespoon of thecrab on each cracker. Serve immediately.

Makes 6 (4-cracker) servings

Per serving: 87 calories, 8 g protein, 8 g carbohydrates (trace sugar), 2g fat, trace saturated fat, 49 mg cholesterol, <1g fiber, 223 mg sodium

TAKE IT TO GO! To make this a portable snack, pack the crab salad in aresealable plastic container and store it in a cooler bag orthe refrigerator. Carry the crackers in a resealable plasticbag. You want to keep the crab salad and the crackersseparate until the last minute so the crackers don’t becomesoggy. Scoop the crab with the crackers and enjoy.

SWEET POTATO NO-SKINSThese “No-Skins” incorporate a very strategic use of salt.You season the top of the potato rounds so that whenthey’re flipped, the seasoning will be on the bottom—ensuring that your tongue hits the salt on the potato first!That way, you need less salt overall, and your tastebudswill still be satisfied.

You’ll likely fool your children and spouse into thinkingthese are regular white potatoes if you purchase light-skinned sweet potatoes. Both versions taste delicious, butif you use the darker sweet potatoes, you might need toincrease the cooking time a minute or two.

16 ounces ½″-thick rounds light-skinned sweet potatoes*1 teaspoon olive oil1⁄8 teaspoon sea salt1⁄8 teaspoon garlic powder1⁄8 teaspoon cayenne, or to taste2 ounces finely shredded all-natural, low-fat Cheddar cheese (I used

Cabot’s 75% Reduced Fat Sharp Cheddar Cheese)4 teaspoons all-natural bacon bits (I used Wellshire All-Natural Fully

Cooked Salt-Cured Bacon Bits)4 teaspoons finely chopped scallions2 tablespoons fat-free Greek yogurt (optional)

Preheat the oven to 450°F. Line a baking sheet withnonstick foil.

In a large glass or plastic mixing bowl, toss the potatoesand oil together until the potatoes are well coated.

Place the potato rounds in a single layer on the preparedpan so they do not touch. Sprinkle the salt, garlic powder,and cayenne evenly over the top of the potatoes. Bakethem for 10 minutes. Flip them and bake for 7 to 9 minuteslonger, or until they are tender inside and starting to brown

lightly on the outside.

Push the potato rounds together so that they touch and youcan easily top them in a single, even layer. First place theCheddar, then the bacon bits, and then the scallions overthe rounds. Bake for 2 to 3 minutes, or until the cheese ismelted. Serve immediately with ½ teaspoon of the yogurton top of each, if desired.

Makes 4 servings

Per serving: 141 calories, 7 g protein, 21 g carbohydrates (6 g sugar), 3g fat, 1 g saturated fat, 7 mg cholesterol, 4 g fiber, 283 mg sodium

*You’ll need to start with about pounds of potatoes in orderto get 16 ounces of rounds. Try to choose potatoes thatare roughly uniform in size. To create the rounds, peelyour potatoes and cut both ends off. Then cut them into½″-thick rounds and measure out 16 ounces.

MEDITERRANEAN RICE CAKE STACKERIn recent years, I’ve become a big fan of seasoned oils.They pack a burst of flavor that can really take a dish fromokay to special. I always recommend going to a specialtystore where you can sample the olive oils. That way, youcan invest in one you know you’ll love.

To make your own flavored oil, add some preservedlemons or fresh herbs to plain olive oil.

1½ tablespoons hummus (no more than 3.5 grams of fat per 2tablespoons)

1 tamari-seasoned organic brown rice cake or other seasoned brownrice cake (I used Lundberg Tamari with Seaweed Organic RiceCakes)

8 very thin cucumber rounds4 small or 2 large and very thin tomato slices¼ teaspoon Meyer lemon-infused extra-virgin olive oilSea salt, to tasteFresh ground black pepper, to taste

Spread the hummus evenly over the rice cake. Stack thecucumber and tomatoes on top of the hummus, starting with4 cucumbers followed by 1 large or 2 small tomato slices.Then repeat the layers. Drizzle the oil over top and seasonwith salt and pepper. Serve immediately.

Makes 1 serving

Per serving: 130 calories, 4 g protein, 21 g carbohydrates (3 g sugar), 4g fat, <1 g saturated fat, 0 mg cholesterol, 4 g fiber, 169 mg sodium

Patrick Ferrari SEASON 12

My favorite quick meal is ground turkey tacos. Just sautethe turkey with a little low-calorie olive oil spray. Removefrom the pan and add 1 ounce of low-fat cheese and a fewslices of avocado plus some pico de gallo. Serve over awhole wheat tortilla.

BLANCA ARUGULA PIZZAA pizza like this could be called a salad pizza … or in thiscase, a white salad pizza. Regardless, it’s an excellentway to satisfy a craving for an extra-thin and crispy pizzawhile also eating a substantial amount of greens.

It’s really important that you do not use a flour tortillathat’s artificially low carb in this recipe. They won’t crispproperly, and they are often full of chemicals (and tastelike it, too). I love French Meadow Bakery’s OrganicSprouted Grain Tortillas—they are particularly tasty givenhow lean and clean they are.

1 (10″) all-natural sprouted grain tortilla or other all-natural, low-fatwhole grain tortilla (I used French Meadow Bakery Organic SproutedGrain Tortillas)

¼ cup all-natural, fat-free ricotta cheese¼ teaspoon garlic powderSea salt, to tasteFresh ground black pepper, to taste2 cups arugula leaves1 teaspoon freshly squeezed lemon juice½ teaspoon extra-virgin olive oil¼ ounce shaved Parmesan or Romano cheese

Preheat the oven to 400°F.

Place the tortilla on a small nonstick baking sheet. Bake for2 to 4 minutes per side, or until crisp. If air bubbles formduring baking, poke the tortilla with a fork and then use aspatula or oven mitt to press the air out.

Meanwhile, in a small bowl, stir together the ricotta andgarlic until well combined. Season with salt and pepper.Using the back of a spoon, spread the mixture evenly overthe crisped tortilla, leaving about a ½″ diameter bare. Bakethe pizza for 3 to 5 minutes, or until the mixture is warmedthrough.

In a medium glass or plastic bowl, toss the arugula with thelemon juice and olive oil. Season with salt and pepper. Topthe pizza evenly with the arugula, followed by theParmesan. Serve immediately.

Makes 1 serving

Per serving: 263 calories, 18 g protein, 34 g carbohydrates (5 g sugar), 5g fat, 2 g saturated fat, 17 mg cholesterol, 6 g fiber, 357 mg sodium

SUPER POWER SB&J ROLLIf PB&J still conjures happy memories of childhood, or ifyou make it for your kids, you’ll love this updated, portablepower snack version. I use sunflower seed butter insteadof peanut butter for its antioxidant properties and becauseit’s high in vitamin E, which is essential for cardiovascularhealth. Instead of the traditional grape or strawberry jamwe all grew up on, I used an all-fruit super fruit spread. (Ifyou have trouble finding it, try a pomegranate, acai, oreven blueberry all-fruit spread.)

1 (10″) all-natural sprouted grain tortilla or other (8″) all-natural, low-fatwhole grain tortilla (I used French Meadow Bakery Organic SproutedGrain Tortillas)

1½ tablespoons all-natural, no sugar-added sunflower seed butter1 tablespoon 100% fruit super fruit spread (I used Crofter’s Organic

SuperFruit Just Fruit Spread)

Place the tortilla on a clean, flat work surface. Spread itevenly with the sunflower seed butter to cover it completely.Then spread the fruit spread over all but 1″ of one edge (thegoal being to create a “glue” with the sunflower seedbutter).

Starting at the edge opposite the one with no fruit spread,roll the tortilla. Serve immediately or wrap it in plastic wrap

for a to-go snack.

Makes 1 serving

TAKE IT TO GO! This is such an easy snack to take on the road—perfect forkids’ backpacks and grown-ups’ lunch bags, too. Wrap theroll in plastic wrap or foil, or place it in a resealable plasticbag, and you’re ready to head out the door. No refrigerationneeded.

Per serving: 320 calories, 16 g protein, 41 g carbohydrates (10 g sugar),10 g fat, 1 g saturated fat, 0 mg cholesterol, 8 g fiber, 219 mg sodium

STEAMED SHRIMP WITH LEMONBUTTER FOR ONEOne night when I just couldn’t find anything in the fridge tosatisfy my hunger, I went tearing through the freezer anddiscovered some shrimp. I steamed it with the intention ofmaking shrimp cocktail, but then realized I was out ofcocktail sauce. Suddenly it occurred to me that I couldtreat the shrimp a bit like lobster—dip them in lemonbutter. Obviously, traditional lobster butter is heavy on thebutter and light on the lemon. Here I’ve reversed it for ahealthy treat I enjoy often.

Save money by buying a big bag of frozen shrimp whenit’s on sale. Defrost it just before you’re ready to eat itsince it’s super easy to thaw. Simply soak it in cold waterfor 5 to 10 minutes, and it’ll be ready to cook.

5 ounces medium or large shrimp, peel on*1 teaspoon natural whipped butter spread (I used Earth Balance

Whipped Organic Buttery Spread)1 tablespoon freshly squeezed lemon juice

Pour 1″ of water in a shallow saucepan with a steamerinsert. Place it over high heat and bring the water to a boil.Add the shrimp to the steamer in a single layer, if possible.

Cook, covered, for 2 to 6 minutes, depending on the size,or until pink on the outsides and no longer translucent in thecenters.

Meanwhile, in a small microwave-safe bowl, melt the butter.Add the lemon juice and stir until well combined.

Serve the shrimp immediately with the butter sauce fordipping.

Makes 1 serving

Per serving: 151 calories, 23 g protein, 2 g carbohydrates (<1 g sugar), 5g fat, 1 g saturated fat, 172 mg cholesterol, trace fiber, 201 mg sodium

*When buying shrimp, try to find some that have the peelon but are deveined. It will save time, yet you’ll still get theadded taste benefit of steaming them in the shell. If youbuy the shrimp frozen, make sure they’re defrosted beforeyou start cooking. The measurement for this recipe is for5 ounces of defrosted shrimp.

CRUNCHY CAJUN CHICKPEASThese chickpeas are a great alternative when you’recraving something salty and crunchy. Try them instead ofcorn nuts or potato chips for snacking. Or get extracreative and throw them in salads as a substitute forcroutons, which tend to be full of empty calories.

Note that the nutritional information provided below isbased on consuming only half of the salt, cayenne, blackpepper, garlic powder, egg substitute, and flour called forin the recipe. That’s because about half of it will be stuckinside the bowl or drip off onto the baking sheet. If you’rewatching your sodium intake carefully, be mindful thatabout half of it is actually dripping away.

Olive oil spray (propellant free)1 tablespoon all-natural egg substitute½ tablespoon whole grain oat flour1 teaspoon paprika¼ teaspoon salt¼ teaspoon fresh ground black pepper¼ teaspoon cayenne1⁄8 teaspoon garlic powder1 can (15 ounces) no-salt-added chickpeas, drained, rinsed and patted

dry

Preheat the oven to 375°F. Mist a large nonstick bakingsheet with the olive oil spray.

In a medium bowl, whisk the egg substitute, flour, paprika,salt, black pepper, cayenne, and garlic powder togetheruntil combined. Add the chickpeas and toss to coat. Placethem on the prepared baking sheet in a single layer so theydo not touch.

Bake for 15 minutes, then rotate the chickpeas with aspatula. Bake for 17 to 20 minutes longer, or until crispy

and hot. Serve immediately.

Makes 2 (heaping ½ cup) servings

Per serving: 222 calories, 12 g protein, 39 g carbohydrates (2 g sugar), 2g fat, trace saturated fat, 0 mg cholesterol, 8 g fiber, 210 mg sodium

Joe Mitchell SEASON 12

I love to spread a couple of Crispbread crackers with a littlebit of goat cheese. I then throw one or two pieces of leanham on top, and it’s like a fast and healthy crispy sandwich.

BACON-WRAPPED GREEN BEANBUNDLESLet’s face it: We Americans love our bacon. I recentlyeven saw a maple-glazed doughnut with a slice of baconon top—gasp! Hopefully Bob and Anna won’t ever seethat touch a contestant’s lips.

Regardless, I’ve proven over and over that it’s okay tohave favorite foods and comfort foods. This recipe is noexception when it comes to bacon. This fun, easyappetizer is a perfect example of what you might considermaking the next time a bacon craving strikes.

Olive oil spray (propellant free)36 green beans, trimmed1 teaspoon extra-virgin olive oil¼ teaspoon fresh ground black pepper, or more to taste6 slices 94% fat-free or leaner nitrate-free turkey bacon, cut in half

crosswise

Preheat the oven to 400°F. Line a small baking sheet withnonstick foil. Lightly mist the foil with the olive oil spray.

In a small glass or plastic mixing bowl, toss the greenbeans with the oil and pepper.

Place a strip of bacon vertically on a cutting board. Lay 3green beans horizontally across the end of the baconclosest to you. Roll the bacon tightly around the beans untilyou reach the opposite end of the bacon. Secure with atoothpick, if necessary, and place on the prepared bakingsheet. Repeat the rolling 11 times with the remaining baconand beans.

Bake for 8 to 10 minutes, or until the beans are crisp-tenderand the bacon is lightly browned.

Makes 4 (3-bundle) servings

Per serving: 79 calories, 10 g protein, 4 g carbohydrates (2 g sugar), 3 gfat, trace saturated fat, 38 mg cholesterol, 2 g fiber, 300 mg sodium

Biggest Loser Trainer Tip: AnnaKournikovaDuring the day I like to take a baggie with me that containssnacks like a slice of turkey wrapped around veggies or asmall serving of almonds.

DOCTOR KRACKER TURKEY SNACKERCrackers aren’t just for cheese anymore. Many years ago,I fell in love with eating turkey on (healthy) crackersinstead of bread. It’s since caught on with many BiggestLoser contestants and even Biggest Loser fans.

Here’s a quick snack that my whole team frequentlyenjoys. Feel free to put it on any cracker, though Iparticularly love the super-crispness of Doctor KrackerFlatbread Crackers. Plus, the pumpkin seed Cheddarvariety, which is my favorite, has exactly 100 calories per(big) flatbread.

1 (about 25 grams) all-natural whole grain flatbread cracker (about 100calories with at least 3 grams of fiber; I used Doctor Kracker Organicand Artisan-Baked Pumpkin Seed Cheddar Flatbreads)

1 tablespoon all-natural light herbed cheese spread (no more than 3.5grams of fat per 2-tablespoon serving; I used Alouette Light Garlicand Herbs Soft Spreadable Cheese)

2 ounces very thinly sliced extra-lean, low-sodium, nitrate-free turkey (Iused Presto Pesto Turkey Breast Roast, page 189)

Handful of watercress leaves

Place the cracker, seeds down, on a plate. Spread thecheese evenly over the entire cracker. Top it with the turkey,then the watercress. Serve immediately.

Makes 1 serving

Per serving: 196 calories, 19 g protein, 12 g carbohydrates (1 g sugar), 8g fat, 3 g saturated fat, 33 mg cholesterol, 4 g fiber, 278 mg sodium

MAKE A DIFFERENCE IN 20 MINUTESThe Lose Tube

You’ve heard it a million times—watching TV is not a good way to burncalories, and most people tend to overeat when they snack in front of thetube. But you don’t have to give up TV to lose weight, just get active whileyou watch. The next time The Biggest Loser is on, jump rope for 20minutes continuously while the contestants sweat their way through achallenge. You could burn a whopping 160 calories!

SOOO NOT CHICKEN NUGGETSI often joke that my career has been a series of errors thatoften yielded great results. Though I went to culinaryschool, I never planned to be a chef, and a lot of myrecipes are a result of my trying one thing and thenhappening upon something else in the process.

This recipe is a great example of that. Since deli turkeymeat has so much sodium, I set out to make a grilledcheese and turkey with ground turkey instead of deliturkey. But, long story short, minus the cheese, I thoughtthis dish tasted so similar to chicken nuggets that myfriend’s children might like it. So I made it for them onenight, and now they beg their mom to make it all the time!

1 (8″) all-natural, low-fat whole grain tortilla (I used Rudi’s OrganicBakery Whole Spelt Tortillas)

4 ounces ground turkey breast1 tablespoon all-natural ketchup (preferably agave- or honey-sweetened

and low in salt), or more to taste

Preheat the oven 450°F.

Lay the tortilla on a medium baking sheet. Press the turkeyin a thin, even layer to cover all but the outer ½″-diameter ofthe tortilla. Fold the tortilla in half and press to flatten it

slightly. Bake for 3 minutes. Carefully flip the tortilla andbake for 3 to 5 minutes longer, or until the tortilla is lightlycrisped and the turkey is no longer pink inside.

Using kitchen shears for ease, cut it into 4 wedges. Serveimmediately with ketchup on the side for dipping.

Makes 1 serving

Per serving: 280 calories, 33 g protein, 32 g carbohydrates (2 g sugar), 5g fat, 1 g saturated fat, 45 mg cholesterol, 2 g fiber, 265 mg sodium

Hannah Curlee SEASON 11 FINALIST

When I get a chocolate craving, I snack on Greek yogurtmixed with cocoa powder, Truvía, and vanilla. It’s a littlemore than 100 calories, and it tastes like chocolatepudding!

BAKED BABYBELSThese yummy appetizers are inspired by one of myfavorite party foods: baked brie. Make them without thegarlic herb blend, and they are cheesy, gooeydeliciousness. Make them with the seasoning, and theyfeel like they belong in a pizzeria. Either way (or both!),you’re sure to enjoy this comforting snack.

Most store-bought wheat dough is not excessivelysticky, so you don’t need flour to press it out. I like to keepthe calories to a minimum, so I don’t use the flour. If youfind that the dough you’ve purchased is too sticky to workwith, however, try using as little whole wheat pastry flour aspossible to dust your work surface and your hands.

Olive oil spray (propellant free)3 ounces all-natural whole wheat pizza dough (no more than 3 grams of

fat per 2-ounce serving)½ teaspoon salt-free garlic seasoning blend (I used The Spice Hunter

Salt Free Garlic Herb Bread Blend)2 rounds (21 grams each) Laughing Cow Mini Babybel Light, sliced in

half to create two rounds (not 2 half circles)

Preheat the oven 450°F. Place a sheet of nonstick foil on asmall baking sheet. Lightly mist the foil with the olive oilspray.

Shape the pizza dough into 4 balls that weigh 3⁄4 ounceeach. On a clean work surface, using your hands, flatteneach until each is just large enough to completely enclose acheese round. Sprinkle 1⁄8 teaspoon of the seasoning oneach dough circle. Place one cheese circle in the center ofeach of the dough circles.

Carefully stretch the bare dough up and to the center so thatthe edges connect on top and the cheese is sealed inside.Make sure the bottom isn’t any thinner than the rest of thedough, and be careful not to create any holes in the dough.

Place them side by side, sealed sides up, on the preparedbaking sheet, making sure they do not touch. Sprinkle thetop of each with a few extra flecks of the seasoning to addcolor, if desired.

Bake for 5 to 7 minutes, watching them carefully during thelast few minutes, or until the dough is cooked. You want toremove them from the oven before the cheese oozes out.Serve immediately.

Makes 2 (2-ball) servings

Per serving: 148 calories, 9 g protein, 18 g carbohydrates (<1 g sugar), 4g fat, 2 g saturated fat, 15 mg cholesterol, 2 g fiber, 339 mg sodium

HONEY NUT APPLE BUTTER RICECAKESYes, this recipe is no-brainer easy. And that’s what peopleconstantly ask me for: easy snacks that they can throwtogether in a minute. Though I certainly wouldn’t want togive you a whole cookbook of simple ideas like this one, Iwanted to include this particular recipe because it’s 100calories of pure yumminess!

1 honey nut (or other sweet variety) brown rice cake (I used LundbergHoney Nut Rice Cakes)

1 tablespoon no-sugar-added 100% fruit apple butter (I used KozlowskiFarms 100% Fruit Sweetened Apple Butter)

Place the rice cake on a flat work surface. Spread theapple butter on one side of the rice cake. Serveimmediately.

Makes 1 serving

Per serving: 100 calories, 1 g protein, 24 g carbohydrates (9 g sugar), <1g fat, 0 g saturated fat, 0 mg cholesterol, 1 g fiber, 35 mg sodium

Vinny Hickerson SEASON 12

I learned at the Ranch that I have to eat two healthy snacksa day. One snack I often make is garlic hummus on pitaand one string cheese. The pita is 100 calories, 3tablespoons of hummus is 75 calories, and the stringcheese is 50 calories. That’s 225 calories, perfect for ahealthy snack.

5

Speedy Soups and Sandwiches

Burgers, wraps, and sandwiches fulfill a certain comfort-food craving. When you really want to sink your teeth intosomething satisfying, a juicy burger or a tasty sandwich orwrap just hits the spot.

Season 12’s Jessica Limpert says she’s a fan of makinghealthy sandwiches using whole wheat pita bread. “I justslice it open and fill it with 1 cup of mixed lettuce, someyellow mustard, sliced onions, jalapeños, green and red

peppers, and about 2 ounces of roast beef or turkey breast.It’s very filling!”

As Chef Devin knows all too well, a lot of Biggest Losercontestants come to the Ranch with a burger-a-day habit.She developed her patriotically named Red, White, andBlue Burger (page 115) to help them satisfy their fast-foodcraving in a much more nutritious way.

“So many of the contestants have a long history with fastfood, and burgers are one of the things they miss the mostwhen they come to the Ranch,” she says. “I love developingrecipes like this one, which I know will satisfy that ‘must-have’ craving but won’t undermine their weight-loss efforts.”

Soups can add a variety of flavors and textures to yourmeal without a lot of calories. While some heartier soupsare often an entrée by themselves, the light, low-caloriesoups in this chapter give you endless options. You canpair them with a salad, a side, or half a sandwich for a fullmeal. Try the Cold Cucumber Soup (page 126) with half ofthe Herb Turkey Sandwich (page 123), or the SimpleStrawberry Soup (page 128) with a Watermelon FetaSalad (page 137).

Some studies even suggest that eating soup as part of ameal can actually help you lose weight. Researchers atPenn State University found that people who ate a servingof low-calorie soup before their entree reduced their totalcalorie intake for the meal by one-fifth compared toparticipants who ate the entrée alone. If you’re eating a300-calorie meal, that’s a savings of 60 calories!

And here’s another secret about soups: They’re a greatway to get kids to eat their fruits and veggies. A lot of kidsdon’t like the texture of fruits and vegetables, but when youadd some veggies to the blender and create a spoonablesoup, they won’t know that there’s “healthy stuff” lurking intheir bowl. Serve a simple carrot or broccoli soup withwhole wheat bread or crackers for dipping, and they’ll havea ball playing with their food.

Dan Evans SEASON 11

My favorite dish is a very simple BLT that uses thin wheatbread, turkey bacon (I swear it tastes just like regularbacon), and lettuce. When I really splurge, I add a dab oflow-calorie cream cheese instead of low-fat mayo. It’s justsomething I invented with what was in the Ranch kitchen,and it’s only about 150 calories!

RED, WHITE, AND BLUE BURGERI always say that a burger isn’t a burger unless you requirea napkin to eat it! This burger certainly meets thatstandard. Just be sure not to press on the patties with theback of a spatula while they’re cooking. A lot of peoplethink that doing so removes excess fat, but particularlywhen you’re using a lean cut of beef, all you’re doing isremoving moisture from the meat. When properly cooked,a burger should be nice and juicy—and the toppings addto the drip factor. Yum!

You can save even more time by buying preshapedburger patties, if you can find them.

1 teaspoon salt-free Cajun or Creole seasoning (I used The Spice HunterSalt Free Cajun Creole Seasoning Blend)

4 ounces 96% lean ground beef patty1 all-natural whole grain or whole wheat English muffin (I used Rudi’s

Organic Bakery Whole Grain Wheat English Muffins), split*½ tablespoon all-natural light sandwich spread (I used Spectrum

Naturals Light Canola Mayo)1 tablespoon all-natural, reduced-fat blue cheese crumblesA few baby mixed green lettuce leaves, or more to taste1 large tomato slice

Preheat a grill to high.

Sprinkle the seasoning evenly over the patty. Grill the beeffor 1 to 2 minutes per side, for medium rare, or until desireddoneness is reached. Toast the English muffin halves, cutsides down, on an upper grill rack or away from the directflame, for 30 seconds to 1 minute.

Place the muffin bottom, toasted side up, on a servingplate. Evenly spread it with sandwich spread. Add theburger, then the blue cheese crumbles, lettuce, and thetomato. Flip the second muffin half on top. Serveimmediately.

Makes 1 serving

Per serving: 312 calories, 30 g protein, 28 g carbohydrates (3 g sugar), 9g fat, 3 g saturated fat, 64 mg cholesterol, 4 g fiber, 450 mg sodium

*You can certainly use an all-natural, low-fat whole grain3½″-diameter hamburger bun. However, I’ve found thatthese are often dry and take away from the hamburgerexperience. Instead, I opt for the English muffin, which, inthe case of Rudi’s, is tastier than any “healthy” hamburgerbun I’ve been able to find.

CAPRESE BURGERI know that a lot of people prolong the life of fresh herbs byfinely chopping them, packing them into ice cube trays,then adding just enough water to freeze them. I’ve neverloved that technique (though I know many folks do). WhatI do love, however, are the little blocks of herbs that arepopping up in grocery stores everywhere. The mostcommon brand in my area is Dorot. I especially like touse the basil cubes to create quick and easy pestos withvirtually no effort.

1 tablespoon all-natural light sandwich spread (I used SpectrumNaturals Light Canola Mayo)

1 cube (3.5 grams) frozen basil, thawed (I used Dorot All-NaturalChopped Basil)

4 ounces 96% lean ground beef pattySalt, to taste½ ounce very thinly sliced almond mozzarella cheese (I use Lisanatti)1 all-natural whole grain or whole wheat English muffin (I used Rudi’s

Organic Bakery Whole Grain Wheat English Muffin), splitSmall handful of arugula leaves¼″-thick large tomato slice

Preheat a grill to high.

In a small bowl, stir the sandwich spread and basil untilcombined.

Season both sides of the patty with salt. Grill for 1 to 2minutes per side for medium rare, or until desireddoneness is reached. About 1 minute before the burger isdone, add the cheese and melt for 1 minute.

Meanwhile, place the muffin halves on the grill away fromthe direct flame to warm them.

Place the muffin bottom, cut side up, on a serving plate.Top it with the arugula, the burger, and then the tomato.Spread the pesto mayo evenly over the inside of the top of

the English muffin and place it atop the burger. Serveimmediately.

Makes 1 serving

Per serving: 333 calories, 31 g protein, 27 g carbohydrates (3 g sugar),10 g fat, 2 g saturated fat, 60 mg cholesterol, 4 g fiber, 513 mg sodium

Ken Andrews SEASON 11

One of my favorite lunches now is a Greek pita sandwich. Iuse turkey, lettuce, a few olives, mushrooms, and low-fatfeta. Mix it all up and stuff it in the pita.

OLIVE CHICKEN SALAD PITAOlives are a good source of vitamin E and containbeneficial fats. Thus they can make a great spread orhealthy addition to a dressing or salad—as long as they’reused in moderation. Here, instead of mixing chicken withmayonnaise, I mix it with an olive tapenade. Not only doyou get a punch of flavor, it makes a yummy, simplechicken salad to throw into a pita.

4 ounces lean natural grilled chicken breast or Essential Grilled Chicken(page xxii), cut into small (about 1⁄3″) cubes

1 tablespoon all-natural olive tapenade1 (7″-diameter) all-natural whole wheat pita pocket (look for one with

less than 2 grams of fat and 240 milligrams of sodium plus a fewgrams of fiber per pita)

Handful of baby mixed green lettuce leaves, or more to taste

2 (1⁄8″-thick) large tomato slices

In a small mixing bowl, toss the chicken with the tapenade.

Cut one-third of the pita circle off and reserve it for anotherrecipe.

Stuff the remaining pita pocket with the chicken. Add thelettuce and tomatoes. Serve immediately, or wrap andrefrigerate it until ready to enjoy.

Makes 1 serving

Per serving: 297 calories, 31 g protein, 23 g carbohydrates (< 1 g sugar),9 g fat, <1 g saturated fat, 66 mg cholesterol, 5 g fiber, 452 mg sodium

TAKE IT TO GO! Pack the chicken salad in a resealable plastic container,and lay the tomato and lettuce flat on top of it. Pop the pitainto a resealable plastic bag and you’re ready to head out

the door. Just be sure to keep the salad on ice or in arefrigerator until you’re ready to assemble and enjoy.

CURRY IN A HURRY POCKETThis recipe is a great way to use the leftover pork fromCurry-Rubbed Pork Tenderloin with Peach Chutney (page177)—it’s just as delicious in a sandwich as it is as anentrée. The broccoli and raita in the slaw add crunch andcreaminess to the mildly spicy flavor of the tenderloin. Ifyou want to add more raita to the pocket to make it evendrippier, that’s totally fine. Each tablespoon of the raita Ifound has only 12 calories and 1 gram of fat.

1 (7″-diameter) all-natural whole wheat pita pocket (look for one withless than 2 grams of fat and 240 milligrams of sodium per pita)

4 ounces Curry-Rubbed Pork Tenderloin (page 177), sliced very thin

1 cup Super Simple Slaw (page 148)

Cut one-third of the pita from the pita circle. Reserve it foranother recipe.

Stuff the remaining pita pocket evenly with the pork(omitting the chutney), then the slaw. Serve immediately, orwrap and refrigerate it until ready to enjoy.

Makes 1 serving

Per serving: 273 calories, 30 g protein, 26 g carbohydrates (<1 g sugar),6 g fat, 2 g saturated fat, 75 mg cholesterol, 5 g fiber, 362 mg sodium

MAKE A DIFFERENCE IN 20 MINUTESBored Meetings

Sometimes work can seem like one never-ending meeting. All of thatsitting inevitably leads to coffee breaks, which inevitably add up to extracalories. Instead of heading to Starbucks the next time 4 o’clock rollsaround, grab a colleague and go for a brisk 20-minute walk. You can evenhold a walking meeting. Not only will you get some fresh air and sunshine,you can also burn about 105 calories.

HERB TURKEY SANDWICHHealthy breads tend to taste better when warmed, so Irecommend you warm or toast the bread if you are notmaking this sandwich to go.

I use arugula leaves in this recipe and throughout thebook because they add flavor and have more nutritionalcontent than lighter-colored lettuces like iceberg. If youfind the taste of arugula too bitter, you can substitute otherdark greens, such as pepper watercress or baby spinachleaves.

2 slices all-natural whole grain sourdough bread (no more than 70calories per slice; I used Julian Bakery Amazing Sourdough)

2 tablespoons herb and garlic goat cheese spread (choose one with nomore than 50 calories and 3.5 grams of fat per 2-tablespoon serving;I used Chavrie with Basil and Roasted Garlic Goat’s Milk Cheesespread)

4 ounces very thinly sliced low-sodium, nitrate-free, lean roasted turkeybreast (I used Presto Pesto Turkey Breast Roast, see page 189)

Handful of arugula leaves

4 (1⁄8″-thick) medium tomato slicesA few very thin slices red onion, or more to taste

Place 1 slice of bread on a plate. Spread evenly with thecheese spread and pile the turkey evenly on top of it. Topthe turkey with the arugula, tomatoes, and onions. Top thatwith the second slice of bread. Serve immediately, or wrapand refrigerate it until ready to enjoy.

Makes 1 serving

Per serving: 323 calories, 41 g protein, 25 g carbohydrates (2 g sugar), 7g fat, 3 g saturated fat, 65 mg cholesterol, 13 g fiber, 518 mg sodium

Elizabeth Ruiz SEASON 10

I wasn’t always a lettuce person, but I’m becoming one. Youcan make a sandwich using romaine lettuce leaves insteadof bread. Pile on a few slices of roast beef, add onions and

cilantro—it’s awesome!

RBC ROLLI call this version of a roast beef sandwich an RBC Rollbecause when you cut it into small pieces, it resembles asushi roll—which makes it a great option for lunch,snacking, or serving as an hors d’oeuvre. The cucumberis intended to resemble a wedge of cucumber you’d see ina sushi roll. To cut it, just trim the ends, then cut it in halflengthwise. Cut those halves in half again. If thecucumber was thick, halve them one more time. Reserveany leftovers for munching or for another recipe.

1 (10″) all-natural sprouted grain tortilla or other (8″) all-natural, low-fatwhole grain tortilla (I used French Meadow Bakery Organic SproutedGrain Tortillas)

1 tablespoon all-natural light herbed cheese spread (I used AlouetteLight Garlic and Herbs Soft Spreadable Cheese)

3 ounces very thinly sliced nitrate-free, low-sodium lean roast beef (Iused Chili-Rubbed London Broil, see page 166)

Wedge of cucumber the length of the tortilla3 chives, cut to 7″ if longer than that

Place the tortilla on a cutting board. Spread the cheesespread evenly over it. Cover two-thirds of the cheese withthe roast beef. Place the cucumber and chives together onthe edge with the meat, opposite the cheese-only portion.Roll the tortilla tightly, starting by wrapping it around thecucumber and chives until you reach the other side. Serveimmediately or store it in a resealable plastic bag andrefrigerate until ready to eat.

Makes 1 serving

Per serving: 270 calories, 28 g protein, 29 g carbohydrates (3 g sugar), 6g fat, 3 g saturated fat, 44 mg cholesterol, 6 g fiber, 391 mg sodium

Bonnie Griffin SEASON 12

Don’t ever go to the store without a shopping list. Alwaysplan ahead. That way you’ll be less tempted to buy junk orprocessed foods impulsively.

COLD CUCUMBER SOUPYou can use traditional cucumbers—though you will wantabout 5 large ones instead of 3 medium English (orhothouse) cucumbers—to make this yummy, refreshingsoup. Just be sure to seed them. English cucumbers don’tneed to be seeded, so they keep the recipe super quick.

If you’re new to seeding cucumbers, just cut them in halflengthwise and then use a teaspoon (the kind you eat with,not the kind you measure ingredients with) to scrape thecenter of the cucumbers from one end to the other toremove the seeds.

3 medium English cucumbers, peeled and cut into large pieces4 medium cloves garlic, peeled and trimmed1 cup fat-free Greek yogurt2⁄3 cup low-fat sour cream1 tablespoon all-natural Dijon mustard, preferably with no added sugar2 tablespoons dill leaves, or more to tasteSea salt, to taste1 medium (regular) cucumber, seeded and cut into ½″ pieces

Add the English cucumber pieces and garlic to the bowl ofa food processor fitted with a chopping blade. Pulse themixture so the veggies are finely chopped. Add the yogurt,

sour cream, mustard, dill, and salt and pulse the mixtureuntil it is the consistency of soup. Pour the mixture into alarge glass or plastic mixing bowl. Stir in the ½″ cucumberpieces and serve immediately.

Makes 4 servings (about 7½ cups)

Per serving: 135 calories, 10 g protein, 17 g carbohydrates (11 g sugar),3 g fat, 1 g saturated fat, 13 mg cholesterol, 4 g fiber, 103 mg sodium

Miggy Cancel SEASON 9

I like to combine different kinds of beans like white, red,and black. Add cucumber and tomatoes, some freshcilantro, and olive oil. Let the salad marinate for a fewhours. It’s a high source of protein and a convenient meal!

Patti Anderson SEASON 9

I’ve been cooking healthy even at dinner parties. We love toentertain, and I serve a grilled portobello cap topped withlow-fat marinara sauce and low-fat mozzarella cheese. It’sdelicious! No one misses the calories.

Biggest Loser Club Expert Tip: Greg Hottinger, RDMaking your own soups is super easy and better tastingthan most canned varieties, plus you avoid all the sodiumthey contain. All you need to do is chop up carrots, celery,onion, a bell pepper, if you like, and garlic, and add to alarge pot. Then add water or low-sodium broth and cook.

Add seasonings like oregano or rosemary or whateveryou like—the possibilities are really endless. Here’s abasic quick-and-easy recipe. Feel free to alter as desired.

½ small onion, chopped2 cloves garlic, chopped Ginger, minced1 medium white potato, chopped into small pieces

2 large carrots, chopped2 stalks celery, chopped½ teaspoon salt6 cups waterFresh ground black pepper or white pepper, to taste

In a soup pot, combine all of the ingredients. Bring to a softboil for 2 to 3 minutes, then reduce the heat to medium.Simmer, covered, for 15 minutes, or until all of thevegetables are tender.

That’s it. You can add some chicken or white fish if youwant protein in this soup. It will keep you warm andsatisfied!

SIMPLE STRAWBERRY SOUPThis is a very light, refreshing, tart soup that makes aperfect lunch when paired with half a sandwich or a salad.Strawberries can vary in sweetness, depending on theirripeness and the time of year, so taste your soup beforeserving. If it is too tart, add more honey, just a bit at a time,until it is sweet enough for you.

2½ cups frozen strawberries, thawed¼ cup freshly squeezed lime juice½ cup fat-free, preferably fruit juice-sweetened vanilla yogurt2 teaspoons honey, or to tasteLime zest, to taste

Add the strawberries, lime juice, yogurt, and honey to thebowl of a food processor fitted with a chopping blade.Process until the mixture is smooth. Divide the soup among2 bowls and garnish with lime zest. Serve immediately.

Makes 2 (1-cup) servings

Per serving: 134 calories, 4 g protein, 32 g carbohydrates (20 g sugar),trace fat, trace saturated fat, 0 mg cholesterol, 4 g fiber, 35 mg sodium

TAKE IT TO GO! This pretty soup is likely to be the envy of your coworkers ifyou show up with a resealable plastic container of it. Justbe sure to store it in a refrigerator or on ice before youflaunt it. And don’t forget to pack a spoon!

6

Throw-Together Salads and Sides

As adults, we all know that we should eat plenty of fruitsand vegetables. Fresh produce is not only filling, low incalories, and high in fiber, it also offers a wide range ofhealth benefits, including vitamins and minerals thatpromote cardiovascular health, decrease the risk ofdeveloping diseases like cancer and type 2 diabetes, andboost our immune function.

That’s a lot of upside for simply eating your fruits and

veggies. So how many servings do you eat a day?If you’re like most Americans, not many at all. In 2010 the

US Centers for Disease Control and Prevention (CDC)published a study of fruit and vegetable consumptionamong adults by state. Researchers found that 32.5percent of American adults, on average, consumed fruit twoor more times a day (with Oklahoma winning theunfortunate title of the lowest fruit-consuming population).The percentage of adults who consumed vegetables threeor more times a day was even lower: a measly 26.3percent (with South Dakota earning the infamousdistinction of lowest veggie-consuming population).

On The Biggest Loser eating plan, you should aim for aminimum of 4 cups daily of a variety of fruits and nonstarchyvegetables. If fresh fruits and vegetables aren’t available,are out of season, or are too expensive, it’s fine tosubstitute frozen fruits and veggies to meet your dailyrequirements. As long as they don’t contain any addedsugar or sodium, they can be just as nutritious as fresh.

“Stock up on frozen veggies. They’re quick and easy ifyou don’t have fresh vegetables on hand for a particularrecipe,” advises Bob Harper. “We keep them in theBiggest Loser kitchen on the Ranch.” Season 12’s BonnieGriffin says she buys extra fruit when it’s in season and thencuts it up and freezes it so that she can make delicious fruitsmoothies any time of the year.

One great strategy for fitting fruits and veggies into yourday is to have a salad for one meal, either lunch or dinner.And if you’re one of those people who thinks that saladsare bland, boring, or just not filling, we have a feeling thatafter you try Chef Devin’s tasty Pomegranate SpinachSalad (page 140) or her satisfying Chinese DumplingSalad (page 134), you’ll reconsider.

Another great strategy for getting your daily dose is tomake sure that vegetables occupy significant real estate onyour dinner plate. And no, that doesn’t mean you have toeat steamed broccoli every day—and it also doesn’t meanthat french fries count as a vegetable. Many contestantsarrive at the Ranch self-proclaimed veggie haters, but once

they try out a variety of vegetables, they find new favoritefoods.

Season 9’s Darrell Hough admits, “I’d never eaten aneggplant before coming to the Ranch. I thought it would bepurple inside! Now I grill them and put them on sandwiches.I love it. They have an earthy, delicious flavor.”

With mouthwatering options like “Fried” MushroomParmesan Bake (page 150), Sesame Roasted Asparagus(page 153), and Gazpacho Quinoa (page 142), there’s noexcuse to skip your veggies!

Mo DeWalt SEASON 8

One day, you’re not going to feel like going to the gym, butdon’t find excuses. Find reasons to do it. The reason toexercise is you want to be healthy. You want to live longer.Your loved ones need to see you around a lot longer thanthey’re going to if you skip your workout.

LOBSTER SLAW SALADIf you’ve ever had lobster tacos, this recipe may seemfamiliar. Lobster tacos often contain a creamy lemonsauce, cabbage, and plenty of fresh salsa. Here, Icombined those ingredients, minus the tortillas, into ayummy throw-together salad.

If you’re not familiar with them, langostinos are smallrock lobsters. Look for them in the freezer section of yourgrocery store. They’re generally precooked, so all youhave to do is defrost them, making this a super-easyweeknight dinner.

3 cups shredded cabbage1 cup drained fresh (refrigerated) salsa1 tablespoon all-natural light lemon-mayonnaise (no more than 40

calories and 4 grams of fat per tablespoon; I used The Ojai CookLemonaise Light)

1 tablespoon freshly squeezed lemon juice¼ teaspoon salt-free fajita or Southwest seasoning

4 ounces langostinos,* thawed

In a large bowl, toss the cabbage, salsa, lemon-mayonnaise, lemon juice, and seasoning until wellcombined. Top it with the langostinos. Serve immediately.

Makes 1 serving

Per serving: 234 calories, 26 g protein, 24 g carbohydrates (7 g sugar), 5g fat, <1 g saturated fat, 110 mg cholesterol, 8 g fiber, 506 mg sodium

*If you can’t find langostinos, you can always substitute anequal amount of steamed and chilled shrimp instead.

Amanda Arlauskas SEASON 8

When I used to watch TV, I would snack way too much onhorrible foods. I would take a box of cereal and a gallon ofmilk, and keep refilling my bowl until I was full. Now, I lovemunching on baby carrots and hummus as a healthieralternative.

CHINESE DUMPLING SALADHere’s a new take on a Chinese chicken salad. It allowsyou to enjoy chilled steamed pot stickers as part of thesalad, to give it a hearty feel. Though there are a numberof ingredients in this salad, it’s still very simple toassemble and comes together in minutes.

3 preservative-free, low-fat whole wheat chicken pot stickers (about190 calories and 1.5 grams of fat per 5-piece serving)*

2½ cups loosely packed mixed baby greens2 cups shredded classic coleslaw mix2 whole small scallions, trimmed and finely chopped3 tablespoons shelled edamame (soybeans), thawed if frozen¼ cup mung bean sprouts2 tablespoons agave-sweetened or honey-sweetened all-natural

Chinese dressing (make sure it’s relatively low in fat, calories, andsodium; I used Follow Your Heart Organics Miso Ginger SaladDressing)

3 ounces sliced Essential Grilled Chicken (page xxii), or otherpreservative-free lean grilled chicken

Place a steamer rack in a large pan or pot with a lid. Addwater until it reaches just below the rack. Place the pan orpot over high heat and bring it to a boil. Add the potstickers and steam, covered, for 4 to 6 minutes, or until theyare hot through.

Meanwhile, in a medium mixing bowl, toss the greens,coleslaw mix, scallions, edamame, sprouts, and dressing.Mound the mixture on a serving plate and top it with the potstickers and chicken.

Makes 1 serving

Per serving: 398 calories, 34 g protein, 43 g carbohydrates (12 g sugar),14 g fat, 1 g saturated fat, 58 mg cholesterol, 9 g fiber, 670 mg sodium

*Look for pot stickers in the freezer section of the grocery

store. And note that the front of the bag may not say“whole wheat” or “low-fat,” even if they are. Be sure to readthe nutrition label.

Aaron Thompkins SEASON 10

For a quick and easy supper salad, I toss together a bag ofspring mix greens, a few strips of turkey bacon, boiled eggwhites, and cherry tomatoes. It’s like a chef’s salad but wayhealthier.

WATERMELON FETA SALADLast summer, I had to make dinner for a politicalcandidate’s campaign party where the guests had paid$5,000 per plate. Needless to say, I felt a bit of pressure toserve the perfect menu. When I went to the grocery store, Inoticed that watermelon was ripe and in season, so I builtthis salad around it (though I served a homemadechampagne vinaigrette instead of the bottled balsamic,which I’ve used here to keep things quick and easy). It wasa huge hit, as the combo of flavors worked so well. Just besure to get a really fresh watermelon. The cubes shouldbe bright hot pink, almost red, not a dull pink.

4 cups loosely packed mixed green lettuce6 medium basil leaves, slivered, or to taste3⁄4 ounce reduced-fat crumbled feta cheese2 tablespoons all-natural, reduced-fat balsamic vinaigrette dressing (I

used Follow Your Heart Organic Balsamic Vinaigrette Salad Dressing)¼ pound large shrimp, peeled and deveined, steamed, and chilled3 ounces (about ½ cup) ½″ cubes watermelon

In a medium mixing bowl, toss the greens, basil, and abouttwo-thirds of the feta with the dressing until well combined.Mound the salad on a plate. Top it with the shrimp and theremaining feta. Place the watermelon evenly around theedge of the plate. Serve immediately.

Makes 1 serving

Per serving: 275 calories, 31 g protein, 22 g carbohydrates (14 g sugar),8 g fat, 3 g saturated fat, 179 mg cholesterol, 6 g fiber, 733 mg sodium

TAKE IT TO GO! Pack the dressing in a small resealable plastic container,the watermelon in a small resealable bag, and the rest of

the salad (shrimp included) in a resealable plasticcontainer or a zip-top bag. Refrigerate until ready to enjoy,then assemble.

LEMON ARUGULA SALADLast holiday season, I gave out “homemade” gifts: bottlesof Meyer lemon-infused extra-virgin olive oil with a littlerecipe card attached—for this recipe. I got rave reviewsand thank-yous! Everyone loved that this salad was soflavorful and so simple to make.

It’s really important to use fresh lemon juice in thisyummy, large salad to create fresh, bright flavor. Pair itwith half a sandwich, or toss in some lean protein likegrilled chicken breast or shrimp to make this a full meal.

4 cups arugula leaves1 tablespoon freshly squeezed lemon juice, or to taste1 teaspoon Meyer lemon-infused extra-virgin olive oil½ ounce Parmesan cheese shavingsA few sprinkles of sea salt (optional)

Place the arugula in a medium glass or plastic mixing bowl.Add the lemon juice and oil and most of the Parmesan,reserving a few pieces for garnish, and the sea salt, ifdesired. Toss to combine. Place on a serving plate andgarnish with the reserved Parmesan. Serve immediately.

Makes 1 serving

Per serving: 114 calories, 7 g protein, 5 g carbohydrates (3 g sugar), 9 gfat, 3 g saturated fat, 10 mg cholesterol, 1 g fiber, 217 mg sodium

MAKE A DIFFERENCE IN 20 MINUTESGet in Line, Not Online

These days, online grocery store sites make it a breeze to order yourweekly groceries with just one click. While the convenience of havingnutritious foods delivered to your door is a big bonus, think about this: Youcan burn up to 52 calories in 20 minutes of grocery shopping. Considering

can burn up to 52 calories in 20 minutes of grocery shopping. Consideringthat you probably spend at least 40 minutes at the store, that’s a caloriedeficit of 104 just by hoofing it around the aisles.

POMEGRANATE SPINACH SALADIf you have trouble finding pomegranate arils (seeds), buya whole pomegranate. You can remove the seedsyourself. You just want to make sure that you aren’twearing your favorite top when you do—pomegranatejuice is as bad as red wine when it comes to stains.

In the Northern Hemisphere, pomegranate season isfrom September through February, but in the SouthernHemisphere, it’s from March through May (they’re oftenimported into the United States during those months). I’veseen them at the grocery store in summer months, aswell. But if you can’t find the arils or a whole pomegranate,check for them in the freezer section. I prefer the freshones, but frozen will certainly work in a pinch.

4 cups baby spinach leaves3 tablespoons pomegranate arils (seeds)1⁄8 cup slivered red onion, or more to taste2 tablespoons oil-free pomegranate vinaigrette dressing (I used Whole

Food’s Health Starts Here Low Sodium No Oil PomegranateVinaigrette Dressing)*

1 teaspoon extra-virgin olive oil

4 ounces sliced Essential Grilled Chicken (page xxii), or other low-sodium, lean grilled chicken breast

In a medium mixing bowl, toss the spinach, arils, and redonion with the vinaigrette and oil. Mound the mixture on aserving plate and top it with the chicken.

Makes 1 serving

Per serving: 287 calories, 29 g protein, 26 g carbohydrates (9 g sugar), 7g fat, 1 g saturated fat, 65 mg cholesterol, 7 g fiber, 300 mg sodium

*If your grocery store doesn’t carry an oil-freepomegranate dressing, you can always use a light or low-fat dressing; just skip the 1 teaspoon of extra-virgin olive

oil. Another option is to make a quick dressing withpomegranate vinegar and oil, or even swap in yourfavorite light balsamic dressing.

GAZPACHO QUINOAThis side dish is easy to throw together since all of theveggie chopping is done in a food processor. If you cooka batch of quinoa (see Basic Quinoa on page xxiii) onSunday and keep it in your fridge, this salad will cometogether in no time at all on a weeknight.

4 medium cloves garlic, trimmed2 whole scallions, trimmed and cut into thirds2 medium tomatoes (about 8 ounces each), cored, quartered, and

seeded1½ cups broccoli florets12 pitted kalamata olives

1½ cups cooked quinoa (page xxiii), chilled if necessary1 tablespoon + 1 teaspoon freshly squeezed lemon juice1 teaspoon extra-virgin olive oilSea salt, to tasteFresh ground black pepper, to taste

To the bowl of a food processor fitted with a choppingblade, add the garlic and scallions and process untilminced. Add the tomatoes, broccoli, and olives and pulseuntil the tomatoes are chopped and the broccoli is mostlythe consistency of confetti.

Pour the mixture into a large glass or plastic mixing bowl.Add the quinoa, lemon juice, and oil and mix until wellcombined. Season with salt and pepper. Serveimmediately.

Makes 4 (3⁄4-cup) servings

Per serving: 140 calories, 5 g protein, 22 g carbohydrates (3 g sugar), 4g fat, 1 g saturated fat, 0 mg cholesterol, 4 g fiber, 219 mg sodium

Deni Hill SEASON 11

I’d never heard of quinoa until The Biggest Loser. But now Imake it and add veggies to create a wrap sandwich with it,or have it as a side salad. I love it.

MUSHROOM ARTICHOKE COUSCOUSWITH LEMON AND PARMESANMake sure you use frozen artichokes for this recipe, notcanned or jarred. Frozen artichokes have less sodium,and their texture works better in this dish. If you want toshave even more time off your meal prep, you can skipchopping the artichokes altogether.

Olive oil spray (propellant free)1 package (8 ounces) sliced crimini or button mushrooms1 cup (about 4 ounces) frozen and thawed artichoke hearts, drained of

excess water1 cup dry whole wheat couscous1¼ cups boiling low-sodium vegetable or chicken broth (140 milligrams

of sodium or less per 1 cup serving)¼ teaspoon sea salt2 tablespoons freshly squeezed lemon juice1 tablespoon Meyer lemon-infused extra-virgin olive oil2 tablespoons grated natural Parmesan cheese2 tablespoons finely chopped flat-leaf parsley (optional)Fresh ground black pepper, to taste

Place a medium saucepan over medium-high heat. Whenit’s hot, lightly mist the pan with the olive oil spray and addthe mushrooms. Cook, stirring frequently, for 5 to 7 minutes,or until lightly browned and the liquid that releases fromthem evaporates. Coarsely chop the artichoke hearts andstir them into the mushrooms.

Remove the pan from the heat and add the couscous andboiling broth. Immediately stir it well, until the ingredientsare combined. Cover the pan and let the mixture stand for 6to 8 minutes, or until the couscous has absorbed all of theliquid.

Fluff the couscous with a fork. Gently stir in the salt, lemonjuice, and oil until well combined. Stir in the Parmesan, then

the parsley and salt and pepper, if desired. Serveimmediately.

Makes 4 (heaping 1-cup) servings

Per serving: 178 calories, 8 g protein, 28 g carbohydrates (1 g sugar), 5g fat, 1 g saturated fat, 3 mg cholesterol, 6 g fiber, 318 mg sodium

TAKE IT TO GO! This dish reheats perfectly in the microwave. Just store it ina resealable plastic container in the refrigerator or on iceuntil you are ready to enjoy it.

MEXICAN TABBOULIWhen I write recipes, I often call for “fresh salsa,” meaningthe kind that you buy in the refrigerated section of thegrocery store, not the jarred kind that you find in the centeraisle near the chips. Fresh salsa has that fresh-from-the-garden taste, which really adds depth to dishes. It alsotends to have a lot less preservatives than the jarred stuff.That said, always be sure to read the label.

1 cup dry bulgur wheat1 cup cilantro leaves2 medium cloves garlic½ cup all-natural fresh salsa (the refrigerated kind, not the one in a jar)½ cup drained natural no-salt-added canned black beans¼ cup lime juice, preferably fresh squeezed¼ teaspoon sea salt, or to taste

Cook the bulgur according to package directions, omittingany butter or oil. Spread the bulgur evenly over a sheet panand refrigerate it for 10 minutes to cool, or until it is aboutroom temperature.

Meanwhile, in the bowl of a food processor fitted with achopping blade, pulse the cilantro and the garlic until thegarlic cloves are finely chopped (but not so much that

they’re like paste). Transfer the mixture to a medium mixingbowl. Stir in the cooled bulgur, salsa, beans, and lime juiceuntil well combined. Season with the salt.

Makes 4 (scant-cup) servings

Per serving: 157 calories, 6 g protein, 35 g carbohydrates (trace sugar),<1 g fat, trace saturated fat, 0 mg cholesterol, 8 g fiber, 172 mg sodium

Biggest Loser Expert Tip: ChefCurtis StoneIf you’re counting calories and you don’t want to get intotrouble with salads, try making your own dressings. A lot ofpeople make the mistake of thinking they’re eating ahealthy salad, but the calories in a lot of dressings canreally add up. So make your own! All you need is a little bitof vinegar and a little bit of olive oil.

LOSERS’ LENTIL SALADThis makes an excellent side dish at a picnic or barbecueand is a great to-go lunch. It’s easy to prepare, especiallyif you buy presteamed lentils, which are available in therefrigerator section of many major grocery stores thesedays. Plus, it packs 10 grams of fiber, which means that itwill fill you up!

2 cups steamed lentils, chilled2 cups cubed red bell pepper1 cup cubed English (or hothouse) cucumber1 cup red onion, diced3 tablespoons low-fat, low-sugar, low-sodium balsamic vinaigrette

dressing (I used Follow Your Heart Organic Balsamic VinaigretteSalad Dressing)

4 tablespoons balsamic vinegarSea salt, to tasteFresh ground black pepper, to taste2 ounces (½ cup) reduced-fat feta cheese crumbles

In a medium mixing bowl, toss the lentils, pepper,cucumber, and onion with the dressing and vinegar.Season with salt and pepper. Top with the cheesecrumbles. Serve immediately or refrigerate for up to 3 days.

Makes 4 (1½-cup) servings

Per serving: 214 calories, 13 g protein, 33 g carbohydrates (10 g sugar),4 g fat, 2 g saturated fat, 4 mg cholesterol, 10 g fiber, 279 mg sodium

Biggest Loser Trainer Tip: Bob Harper

Tired of the same old chicken and fish for your protein?Some great sources of protein are beans and lentils. Onecup of black beans contains as much protein as 2 ouncesof lean broiled steak. And an egg a day is a great idea aslong as you remove the yolk, which contains all the fat andcholesterol. Three egg whites only have 50 calories. Keepin mind, the average adult needs about 50 grams of proteina day.

SUPER SIMPLE SLAWI’m a big fan of hunting down natural low-fat sauces andspices that give healthy food a ton of flavor. Having lost70 pounds, I’ve been committed to healthy decadenteating for a long time. And yogurt-based sauces likeGreek tzatziki and Indian raita certainly help, especiallywhen I’m in a pinch for a fast meal. They add flavor withoutadding a lot of fat and calories (though as always, be sureto read labels). Ethnic sauces and spices also inspire meto create new dishes and flavors. After all, who wants to eatthe same old dinner every night?

1 cup broccoli slaw mix1 tablespoon low-fat, all-natural raita (yogurt-based Indian sauce or

dressing; preferably no more than 2 grams of fat per tablespoon)*

In a small glass or plastic mixing bowl, combine the slawand the raita. Toss well to combine. Serve immediately orstore in the refrigerator.

Makes 1 serving

Per serving: 33 calories, 2 g protein, 5 g carbohydrates (<1 g sugar), 1 gfat, < 1 g saturated fat, 3 mg cholesterol, 2 g fiber, 30 mg sodium

*If your grocery store doesn’t carry raita, check the salad

dressings in the refrigerated section (usually found nearthe produce). Bolthouse Farms makes some really greatnatural, yogurt-based salad and coleslaw dressings, as doother brands. Feel free to swap in one of your low-calfavorites.

Biggest Loser Trainer Tip: AnnaKournikovaI’m a fruit and veggie freak. Growing up in Russia, I didn’tsee my first banana until I was 9 years old. It was green,and we put it on the windowsill and watched it ripen. Now Ilove to eat fruit whenever I can!

Biggest Loser Club Expert Tips: Greg Hottinger, RD

5 STEPS TO A HEALTHY SALAD1. Pick Your Lettuce…A great salad starts with great lettuce. Today you can find avariety of types of head lettuce, including green leaf, redleaf, and romaine. Once you’ve selected your favorite

primary lettuce (or blend), you can greatly enhance thetaste, satisfaction, and nutritional value of your salad byadding a variety of baby greens. Look for a simple blend ofbaby greens or baby spinach, or mixes that include freshherbs like dill, parsley, and cilantro. As these deliciousgreens have grown in popularity, so too has the variety.Each new green that you add to your salad increases thevariety of valuable nutrients to your diet.

2. Add Some Protein…To turn a simple salad into a main meal, you’ll need to addprotein to meet your nutritional needs. Stay within TheBiggest Loser meal recommendations by choosing a leanprotein with 50 calories for every 7 grams of protein, suchas salmon (50 calories per ounce), chicken and turkeybreast (35 to 40 calories per ounce), tuna and shrimp (30calories per ounce), and fat-free cottage cheese (30calories per ounce).

Higher-calorie options include eggs (about 60 caloriesper egg) and lean red meat cuts like tenderloin (60 caloriesper ounce) and trimmed roast beef (45 calories per ounce).Instead of using cheese as a main source of protein (70 to120 calories per ounce), use small amounts of feta,Parmesan, or goat cheese for flavoring.

3. Toss in a Little Carbohydrate…You may find that a salad with a small amount ofcarbohydrate is more satisfying. Healthy carb additionsinclude garbanzo beans, black beans, kidney beans,

quinoa, wild rice, diced sweet potato, corn, peas, a toastedwhole wheat pita, or a few whole wheat crackers on theside.

4. And Some Salad Dressing…Remember that the wrong dressing can turn your saladfrom a healthy meal to a diet disaster. Every tablespoon ofoil packs 120 calories, so use it sparingly. Dip your fork,choose a light dressing, or go with the calorie-free option ofbalsamic vinegar or fresh-squeezed lemon juice.

5. Finish It Off with Flavor EnhancersWhen you add the right flavor enhancers to your salad, youwon’t need as much salad dressing, if any. On your nextsalad, experiment with fresh basil, cilantro, parsley, or dill.Add a few chopped artichoke hearts, sun-dried tomatoes,capers, roasted red pepper strips, or grilled pineapple. Oradd some toasted nuts and seeds for texture and crunch,such as sesame seeds, pine nuts, pumpkin seeds, orchopped almonds, walnuts, or pecans (a tablespoon ofeach has about 40 calories).

“FRIED” MUSHROOM PARMESAN BAKEThis is a great vegetarian entrée or a fun side dish toaccompany an Italian entrée. It’s super quick and easy tothrow together, too.

When cleaning mushrooms, don’t run them underwater. Instead, peel them or rub them with a damp papertowel to remove any dirt. Mushrooms are like sponges, soif you run them under water, they’ll absorb a ton ofmoisture. The end result could be mushy or tough.

2 (8-ounce) packages button mushrooms, cleaned and stems removed*½ cup all-natural marinara sauce (preferably low-fat, low-salt, no sugar

added; I used Monte Bene Tomato Basil Pasta Sauce)½ teaspoon dried oregano leaves1 teaspoon garlic powder1 ounce (about ¼ cup) finely shredded almond mozzarella cheese (I

used Lisanatti)**2 tablespoons all-natural whole wheat panko-style bread crumbs2 teaspoons all-natural grated Parmesan cheese

Preheat the oven to 425°F.

Add the mushroom caps to an 8″ x 8″ glass or ceramicbaking dish. Spoon the sauce evenly over the mushrooms.Sprinkle them evenly with the oregano followed by the garlicpowder. Toss them gently to combine, flipping themushrooms so they lay stem side down in the dish.

Bake for 15 to 20 minutes, or until the mushrooms aretender and mostly cooked through. Sprinkle the mozzarella,bread crumbs, and Parmesan evenly over the mushrooms.Bake for 4 to 6 minutes longer, or until the cheese is meltedand the mushrooms are tender but not mushy. Let them restfor 5 minutes and serve.

Makes 4 servings

Per serving: 62 calories, 6 g protein, 8 g carbohydrates (3 g sugar), 1 g

fat, < 1 g saturated fat, trace cholesterol, 2 g fiber, 110 mg sodium

*You can save the mushroom stems to eat in a salad, orsaute them and serve over a grilled buffalo steak or otherextra-lean steak.

**If you can’t find almond mozzarella, substitute thelightest, most natural mozzarella cheese you can find.

SESAME ROASTED ASPARAGUSJust after I wrote The Biggest Loser Flavors of the WorldCookbook, I had a few of the contestants over for dinner toenjoy some of the Asian take-out favorites from the book.After planning the menu, I went to the grocery store. Theasparagus looked amazing and happened to be on sale,so I threw together this dish at the last minute to serve withthe other Asian dishes. It was such a hit that all of thecontestants wanted the recipe—so I figured you would,too!

2 pounds asparagus, trimmed (about 1½ pounds after trimming)1 tablespoon all-natural lower-sodium soy sauce2 teaspoons roasted or toasted sesame oil2 teaspoons sesame seeds

Preheat the oven to 400°F. Line a large baking sheet withnonstick foil.

In a large glass or plastic bowl, toss the asparagus, soysauce, and oil until the asparagus is lightly coated. Lay thespears side by side on the prepared baking sheet (it’sokay if they do not fit in a single layer). Bake for 12 to 15minutes, or until crisp-tender, rotating halfway through.

Transfer the spears to a serving platter and pour any liquidremaining in the pan over them. Sprinkle with sesameseeds and serve immediately.

Makes 4 servings

Per serving: 66 calories, 4 g protein, 7 g carbohydrates (3 g sugar), 3 gfat, trace saturated fat, 0 mg cholesterol, 4 g fiber, 121 mg sodium

PARM-GARLIC ROASTED GREENBEANSDid you know that only one end of a green bean needs tobe trimmed? Only one end has a stem, so there’s no needto waste any of the smooth tapered end. Simply line upthe stem ends and cut them off in seconds.

Though you can use a spatula or a couple of spoons totoss the beans, I like to use tongs. Not only are theyefficient, but they tend to keep the seasonings on thebeans—unlike other utensils, which can push them off.

1 pound green beans, trimmed1 teaspoon extra-virgin olive oil½ teaspoon garlic powder1 tablespoon grated all-natural Parmesan cheeseSea salt, to tasteFresh ground black pepper, to taste

Preheat the oven to 425°F. Line a large baking sheet withnonstick foil.

Add the green beans to a large glass or plastic mixingbowl. Drizzle the oil over them, then sprinkle on the garlicpowder and Parmesan. Toss until the beans are evenlycoated. Season with salt and pepper. Toss again.

Spread the beans in an even layer on the prepared bakingsheet so they are not touching (if possible). Bake for 6minutes. Flip them and continue baking for 4 to 6 minutes,or until the beans are crisp-tender and lightly browned inspots. Serve immediately.

Makes 4 servings

Per serving: 46 calories, 2 g protein, 7 g carbohydrates (3 g sugar), 2 gfat, < 1 g saturated fat, 2 mg cholesterol, 4 g fiber, 32 mg sodium

BROCCOLI WITH CARAWAY SEEDSThis is a great recipe for weeknights when you don’t reallywant to do much more than steam broccoli. The carawaygives it a nice, unexpected kick. If you want even moreflavor and have room in your calorie budget, toss thebroccoli in a bit of light champagne vinaigrette or othermild salad dressing.

1 pound broccoli florets1 teaspoon extra-virgin olive oil1 teaspoon caraway seeds, or to tasteSea salt, to tasteFresh ground black pepper, to taste

Place a steamer rack in a large pot. Add enough water tothe pot so that it reaches just beneath the rack. Place thepot over high heat and bring the water to a boil. Add thebroccoli. Cover the pot with a lid and steam for 5 to 7minutes, or until cooked and crisp-tender.

Drain the broccoli and add it to a large glass or plasticserving bowl. Gently toss the broccoli with the oil and seedsuntil well combined. Season with salt and pepper. Serveimmediately.

Makes 4 (1½-cup) servings

Per serving: 44 calories, 3 g protein, 6 g carbohydrates (0 g sugar), 2 gfat, trace saturated fat, 0 mg cholesterol, 3 g fiber, 31 mg sodium

Q Allen SEASON 11

I have learned to love fresh, steamed vegetables—withoutcheese! I used to pour cheese sauce over everything. Now Ican actually taste the flavor of the veggies.

Jesse Wornum SEASON 11

We were always rigging up stuff in the Ranch kitchen. Oneday, I cut up yellow and red peppers and some portobellomushrooms. I threw a little olive oil in the pan with garlic andonion, and then added the peppers and mushrooms. Then Ithrew in some scallops and seasonings, and added a dashof Worcestershire sauce. Delicious! That was my new dish.

7

Mains in Minutes

The contestants on The Biggest Loser come from allwalks of life, and over the years, we’ve seen someincredible demonstrations of talent, skill, and intellect. Fromteachers to lawyers to nurses to coaches to opera singers—the Biggest Losers are one talented bunch.

Except for one talent, that is. A skill that, season afterseason, most contestants admit to having little knowledgeof (or are deathly afraid of): cooking. By now they know that

when they arrive at the Ranch, there won’t be any personalchefs greeting them at the door and asking for lunchrequests. The contestants have access to a fully stockedpantry and a state-of-the-art kitchen 24 hours a day, butthey are 100 percent responsible for cooking all of theirown meals.

“I think it’s really important for the contestants to learnhow to cook on the Ranch because when they go home,they’re gonna know what to do,” says Biggest Loser TrainerBob Harper. “They’re not going to be able to go to somerestaurant and say, ‘I want to have the food that I had at theRanch.’ They’re going to know how everything is prepared.Let me tell you, information is power!”

Many of the cooking-challenged admit that they’ve beenrelying on takeout, microwave meals, prepared foods, andrestaurants to feed themselves and their families. And withjobs, childcare, errands, and a million other obligations tofulfill, they often feel like there just aren’t enough hours in theday to prepare a healthy dinner at home.

They’re not alone; many Americans feel the same way. Inour time-starved culture, the idea of the family meal seemsto have fallen by the wayside. But some research suggeststhat the more you make family dinners a priority, the moreenjoyable—and healthy—your evenings will become. Onestudy conducted by researchers at Columbia Universityfound that the less often a family eats together, the worsethe experience is likely to be—less conversation and less-healthy food. But the more often a family plans and eatsdinner together, the more positive and healthy theexperience is for everyone.

Other studies have suggested that kids who regularly eatdinner with their parents get better grades in school andare less likely to get into trouble. And spouses who eattogether have a chance to reconnect at the end of a long,stressful day.

Season 12’s Antone Davis says that when he feels hismotivation to prepare healthy meals lagging, he remindshimself of what’s at stake. “You have to remember why youare making the effort,” he advises. “There are times you’ll

want to just sit down and rest and be idle, and you can dothose things at the end of each day. But you’re changingyour life. You’re making the effort each and every day to dothat.”

With Chef Devin’s menu of hearty meals that you canthrow together quickly like Easy-Breezy BBQ Pot RoastDinner (page 163), Chicken Cordon Bleu Team (page178), and 3-Ingredient Meatloaf (page 190), there are nomore excuses for even the most time-starved among us toavoid the kitchen! In less time than it takes to watch asitcom or wait for the delivery boy, you can create anopportunity to keep your family healthy.

Kelly Fields SEASON 5

One of my favorite quick and easy meals for two? Place 2boneless skinless chicken breasts in a microwave bowl.Use a low-fat Italian dressing of your choice, garlic powder,and soy sauce. Pour the contents over the chicken andmicrowave for 6 to 7 minutes. Turn the chicken and repeat.You can dice the chicken at the 10-minute mark so it soaksup all the flavor. Serve with green veggies or on a salad.

COFFEE-CRUSTED CHOPPED STEAKI’ve noticed a trend in restaurants of chefs adding coffee tojust about everything—meatloaf, chili, steak, and manymore desserts than in past years. Here’s a simple,affordable ground beef recipe that will take mere minutesto throw together, yet is likely to be crave-worthy for die-hard coffee fans.

½ tablespoon finely ground coffee grounds (not instant)¼ teaspoon sea salt, or to taste1 pound 96% lean ground beefFresh ground black pepper, to tasteOlive oil spray (propellant free)All-natural steak sauce (choose your favorite), optional

In a small bowl, mix the coffee and salt.

Divide the beef into 4 equal portions and shape each intoan oval patty that measures 2½″ wide and 5″ long. Sprinklethe coffee mixture evenly over them, making sure they aredusted on all sides. Lightly press the coffee mixture into thepatties, then season with pepper.

Place a large nonstick skillet over medium-high heat. Whenhot, lightly mist the skillet with the olive oil spray and add the

patties in a single layer. Cook for 2 to 4 minutes per side,or until desired doneness is reached. Serve immediatelywith your favorite steak sauce.

Makes 4 servings

Per serving: 131 calories, 22 g protein, <1 g carbohydrates (0 g sugar), 5g fat, 2 g saturated fat, 60 mg cholesterol, 0 g fiber, 208 mg sodium

MAKE A DIFFERENCE IN 20 MINUTESPhone vs. Home

Ordering in dinner on a busy weeknight can seem like the fastest way toget a meal on the table. But think about it: Choosing a restaurant, placingyour order, and waiting for the delivery person takes at least 20 minutes.The alternative? Take 20 minutes to create one of Chef Devin’s healthydinners for a fraction of the calories—and the cost.

EASY-BREEZY BBQ POT ROASTDINNERThe most important rule when it comes to cooking leancuts of meat is to not overcook them. Meats continuecooking when they emerge from the oven, especiallylarge roasts. So, if you want this roast to be medium rare(130° to 135°F), remove it from the oven when a meatthermometer reads 125°F. Another important strategy isto tent the meat with aluminum foil after it’s done cookingand allow it to rest for 10 minutes before you cut into it. By“tent,” I mean place a piece of foil loosely over the roast(not sealed to the edges of the pan). When you slice it,slice it against the grain and make sure you slice it thinly.

2 pounds sweet potatoes cut into 1″ cubes2 pounds poblano peppers, stemmed, seeded, and cut into 1″ cubes4 teaspoons olive oil1 tablespoon + 2 teaspoons salt-free mesquite seasoning ( I used The

Spice Hunter Salt Free Mesquite Seasoning Blend)¼ teaspoon sea salt2 pounds eye round roast, trimmed3⁄4 cup all-natural barbecue sauce, preferably sweetened with agave

nectar or honey (I used OrganicVille Original BBQ Sauce)3 small sweet white onions, trimmed, peeled, and quartered8 cloves garlic

Preheat the oven to 450°F. Line the bottom and sides of alarge roasting pan with nonstick foil.

In the prepared pan, toss the potatoes and peppers with 2teaspoons of the olive oil and 1 tablespoon mesquiteseasoning until they’re evenly coated.

Rub the roast with the remaining 2 teaspoons olive oil, thenthe salt, and the 2 teaspoons seasoning. Place the roast inthe center of the roasting pan, and arrange the potatoesand peppers around it, not under it. Drizzle the barbecue

sauce evenly over the roast and vegetables, using a pastrybrush to make sure the roast is completely covered.

Separate the onions into layers. Scatter them over the topof the roast and veggies. Distribute the garlic clovesthroughout the pan, placing 3 cloves directly on top of themeat. Bake for 20 minutes. Using a wooden spoon (so thefoil doesn’t rip), stir the veggies. Bake for 12 to 15 minuteslonger, or until a meat thermometer reads 125°F wheninserted in the center of the roast.

Take the pan out of the oven and transfer the roast to acutting board. Tent it with foil for 10 minutes. Return theveggies to the oven if the potatoes are not fork-tender.Slice the meat into very thin slices against the grain at a 45-degree angle. Serve immediately with the veggies.

Makes 6 servings (4 ounces meat, 1½ cups veggies each)

Per serving: 474 calories, 39 g protein, 62 g carbohydrates (28 g sugar),8 g fat, 2 g saturated fat, 62 mg cholesterol, 8 g fiber, 454 mg sodium

O’Neal Hampton SEASON 9

Educate yourself about healthy cooking every way possible.On the Ranch, we had the show’s nutritionist, CherylForberg, take us grocery shopping and teach us how tocook. But at home, pick up magazines that have healthyrecipes and watch healthy cooking TV. Look at healthyrecipes on www.biggestloser.com. The information is allaround you.

BUFFALO BOK CHOY STIR-FRYIf you’re not familiar with bok choy, it is a Chineseequivalent to cabbage and is found in most grocerystores. These days it’s really quite common, and it makesan excellent addition to this stir-fry.

This recipe calls for roasted or toasted sesame oil. Istrongly suggest that you use it (it should be brown incolor, not clear or pale yellow) instead of regular sesameoil, as the roasted/toasted oil has a much richer andbolder flavor.

1½ teaspoons roasted or toasted sesame oil1 medium (6 ounces) bok choy, end trimmed, cut once lengthwise and

then crosswise into ½″ pieces½ small onion, cut into ½″ squares (about ½ cup)4 ounces buffalo sirloin steak, cut into bite-size strips1 tablespoon all-natural Szechuan sauce, preferably honey- or agave-

sweetened (I used San-J Szechuan Hot and Spicy Stir-Fry andMarinade)

Place a medium nonstick wok or skillet over medium-highheat. When hot, add 1 teaspoon of the oil, the bok choy,and onion. Cook, stirring occasionally, for 2 to 4 minutes, oruntil the veggies are crisp-tender. Transfer them to amedium shallow bowl. Cover the bowl and set aside.

Place the wok or skillet over high heat. Add the remaining½ teaspoon oil and the steak in a single layer. Cook for 1minute, flip the pieces, and cook for 30 seconds longer.Add the reserved veggies and cook, tossing with the meat,for 20 seconds.

Transfer the stir-fry to the bowl. Drizzle the sauce over topand toss to combine. Serve immediately.

Makes 1 serving

Per serving: 249 calories, 30 g protein, 11 g carbohydrates (5 g sugar), 9fat, 2 g saturated fat, 47 mg cholesterol, 3 g fiber, 673 mg sodium

CHILI-RUBBED LONDON BROILI’ve now written eight cookbooks and think most of them(except The Biggest Loser Dessert Cookbook!) contain arecipe for London broil. I just can’t emphasize enoughwhat a key dish this can be to beef eaters who want to behealthy and who are time-crunched. You can grill it inminutes, then use the leftovers in so many ways—cube itand toss into salads, slice it thinly for sandwiches, etc. Atthe end of the day, you’ll have an amazing dinner followedby lean, clean deli roast beef that’s virtually impossible tofind packaged in a grocery store. Plus, you’ll likely save aton of money since deli roast beef is often quite pricey.

1 teaspoon extra-virgin olive oil1¼ pounds London broil, visible fat removed2 teaspoons salt-free chili powder blend (I used The Spice Hunter Salt

Free Chili Powder Blend)

¼ teaspoon + 1⁄8 teaspoon salt

Preheat a grill to high heat.

Rub the oil evenly over the London broil, then the chilipowder and salt. Let stand for 5 minutes.

Grill for 4 to 6 minutes per side for medium rare, or untildesired doneness is reached. Place on a large plate orplatter and cover loosely with aluminum foil. Let stand for 10minutes. Slice into thin slices against the grain and serveimmediately. Or you can refrigerate and slice thinly on ameat slicer (or extremely thinly by hand) to use as delimeat.

Makes 4 (4-ounce) servings

Per serving: 125 calories, 24 g protein, 1 g carbohydrates (trace sugar),5 g fat, 2 g saturated fat, 50 mg cholesterol, trace fiber, 273 mg sodium

CHILI MEAT LOAFThis meat loaf is excellent reheated, and the Mexicanflavors make it a great protein option for tacos, burritos, orother favorite south-of-the-border dishes. Your inclinationmay be to bake this in a loaf pan. While that is possible, Idon’t recommend it. The texture will be much better if youcook it as directed below.

Olive oil spray (propellant free)1 pound 96% lean ground beef2 tablespoons all-natural salt-free chili powder blend (I used The Spice

Hunter Salt-Free Chili Powder Blend)

2 ounces (3⁄4 cup) finely shredded, all-natural, low-fat Cheddar cheese (Iused Cabot’s 75% Reduced Fat Sharp Cheddar Cheese)

¼ teaspoon salt3 tablespoons all-natural chili sauce, preferably agave-sweetened (I

used OrganicVille Chili Sauce)*

Preheat the oven to 400°F. Mist an 8″ x 8″ round or squarenonstick baking dish or cake pan with the olive oil spray.

In a medium mixing bowl, mix the beef, chili powder blend,cheese, and salt until well combined. Transfer the mixture tothe prepared pan, shaping it into an 8″ x 3″ log that runsfrom one side of the pan to the other and is an eventhickness throughout. Using a pastry brush for ease, spreadthe chili sauce evenly over the top and sides, making sure itdoes not run onto the pan.

Bake for 17 to 22 minutes, or until no longer pink inside. Letstand for 10 minutes. Transfer to a serving platter, cut into 8slices, and serve immediately.

Makes 4 (2-slice) servings

Per serving: 172 calories, 27 g protein, 3 g carbohydrates (2 g sugar), 6g fat, 2 g saturated fat, 65 mg cholesterol, trace fiber, 413 mg sodium

*The American-esque chili sauce used in this recipe isfound near the ketchup, not in the international foods aislewhere Asian chili sauce would likely be found.

PHILLY CHEESE STEAK PIZZAI often use kitchen shears to cut tortilla pizzas. I find thatit’s easier to cut the topped tortillas into perfect slices withshears than with a pizza wheel or knife.

Note that it is important that you not use a tortilla that isartificially low in carbohydrates for this pizza. The low-carbones contain additives and preservatives, and they willnot crisp properly when cooked.

1 (10″) all-natural sprouted grain tortilla or other (8″) all-natural, low-fatwhole grain tortilla (I used French Meadow Bakery Organic SproutedGrain Tortillas)

4 ounces trimmed top round steak, preferably grass fed*Olive oil spray (propellant free)½ cup thinly sliced green bell pepper strips¼ cup thinly sliced sweet onion strips2 tablespoons all-natural cheese sauce or salsa con queso

Preheat the oven to 400°F.

Place the tortilla on a medium nonstick baking sheet. Bakefor 2 to 4 minutes per side, or until crisp.

Shave the steak by holding a very sharp knife at a 45-degree angle and cutting slivers from the steak, basicallytearing it until it’s all shaved. It should be cut much morefinely than if it were simply sliced.

Place a medium nonstick skillet over high heat. When thepan is hot, mist it with the olive oil spray and add thepeppers and onions. Cook for 2 to 3 minutes, or until theveggies are slightly tender. Push the veggies to one side ofthe pan. Place the meat shavings in the pan and pull apartthe shavings using 2 wooden spoons or spatulas. Cook for30 seconds, just so that the meat is lightly browned on theoutsides. Remove the meat and veggies to a bowl.

Spread the tortilla evenly with the cheese sauce, leaving a

½″-diameter border bare. Top that evenly with the beef,pepper, and onion mixture. Bake for 2 to 4 minutes, or untilhot. Slice into wedges and serve immediately.

Makes 1 serving

Per serving: 335 calories, 34 g protein, 38 g carbohydrates (7 g sugar), 7g fat, 2 g saturated fat, 50 mg cholesterol, 7 g fiber, 395 mg sodium

*Though you will only need 4 ounces of shavings, it will beeasier to start with a larger piece of steak in order toachieve perfectly thin shavings.

GRILLED BUFFALO STEAK WITHHORSERADISH CREAMA 6-ounce buffalo sirloin steak has only 3 grams of fat, soI love to enjoy buffalo sirloin from time to time. But don’tbe fooled when going to restaurants. Just because yousee the word buffalo on the menu doesn’t mean it’s alwayslean meat, especially in the case of buffalo burgers.Given that ground buffalo averages about 11 grams of fatand 190 calories for a 4-ounce serving, it’s a safer bet tocook your own buffalo steak at home.

Though the horseradish sauce would traditionally bemade with full-fat sour cream, I prefer good-quality Greekyogurt instead of low-fat sour cream. The texture of theyogurt is much richer.

½ teaspoon extra-virgin olive oil2 (4-ounce) buffalo sirloin steaksSprinkle of sea salt, to tasteSprinkle of fresh ground black pepper, to tasteSprinkle of garlic powder, to tasteSprinkle of onion powder, to taste2 tablespoons fat-free Greek yogurt½-1 tablespoon all-natural prepared horseradish, to taste

Preheat a grill to high heat.

Drizzle the oil over the steaks and rub to lightly coat them.Sprinkle with salt, pepper, garlic powder, and onionpowder. Grill for 2 to 3 minutes per side for medium-rare, oruntil desired doneness is reached.

Meanwhile, mix the yogurt and horseradish in a smallserving bowl.

Remove the steaks from the grill and tent them with foil. Letrest for 5 minutes. Serve immediately with about 1½tablespoons of the horseradish sauce with each steak.

Makes 2 servings

Per serving: 149 calories, 26 g protein, 1 g carbohydrates (trace sugar),4 g fat, 1 g saturated fat, 81 mg cholesterol, trace fiber, 76 mg sodium

Olivia Ward SEASON 11 WINNER

I love Italian food, and I’m not going to pretend thatspaghetti squash is like penne ala vodka. But when youadd marinara to it and a little bit of real Parmesan cheese,it gives you that luxurious taste, but you’re still getting greatnutrition.

BLACK TEAM’S SLIMMER SUMMERSLAW WITH PORK MEDALLIONS(Bob, Antone, Vinny, and Becky)

When I visited the Season 12 Biggest Losers for acooking challenge, I have to admit I was impressed. Thestakes were high: Each team had just 30 minutes tocreate a healthy, low-calorie, delicious entrée worthy ofmaking it into this book. The winners not only got theirrecipe printed here, but also received a 1-poundadvantage at weigh-in and a special lunch date withSeason 11 winner Olivia Ward. In the end, the BlackTeam won with this tasty, satisfying pork dish that comesin at only 210 calories per serving. Congrats, Antone,Vinny, and Becky!

For the pork:1 pound trimmed pork tenderloinOlive oil spray (propellant free)Garlic powder, to tasteSea salt, to tasteFresh ground black pepper, to taste

For the dressing:¼ cup + 2 teaspoons red wine vinegar2½ teaspoons toasted sesame oil4 teaspoons nonfat Greek yogurt (the contestants used Fage)½ teaspoon sea salt, or to tasteFresh ground black pepper, to taste

For the slaw:2 cups shredded green cabbage2 cups shredded red cabbage2 cups bite-size red bell pepper strips (about 2 small peppers)1½ cups bite-size yellow bell pepper strips (about 1 medium pepper)½ cup snap peas, thinly sliced on the diagonal½ cup seeded, chopped cucumber

1 cup grape tomatoes (about 20 tomatoes), halved

For the sauce (optional):*4 tablespoons natural, fruit-sweetened cranberry sauce (the Black

Team used R.W. Knudsen Natural Cranberry Sauce)½ teaspoon powdered ginger

Preheat a grill to high heat.

Lightly mist the tenderloin with the olive oil spray andseason it with garlic powder, salt, and pepper.

Grill the tenderloin for 3 to 5 minutes on the 3 faces until it isjust barely pink in the center (or a thermometer inserted inthe center reads 160°F). Remove it to a cutting board orplatter and tent it with foil. Let stand for 5 minutes. Thenslice it into ½″-thick pieces.

In a small mixing bowl, whisk the vinegar, sesame oil, andyogurt until well combined. Whisk in the salt and seasonwith pepper.

Meanwhile, in a large mixing bowl, toss the cabbages,peppers, peas, cucumber, and tomatoes with the dressing.Divide the slaw among 4 dinner plates, mounding it to oneside of the plate.

If using, in a small microwave-safe bowl, mix the cranberrysauce and ginger. Microwave on medium power for 30seconds, or until the sauce is slightly melted and warm.

Fan one-quarter of the pork slices next to the slaw on theempty portion of each plate. Spoon 1 tablespoon sauce onthe side of each, if desired.

Makes 4 servings

Per serving (without sauce): 210 calories, 27 g protein, 13 gcarbohydrates (7 g sugar), 6 g fat, 1 g saturated fat, 74 mg cholesterol, 4g fiber, 368 mg sodium

*Each serving of the sauce (about 1 scant tablespoon)has 28 calories and no fat.

Alfredo Dinten SEASON 10

I don’t use any canned products or packaged foods athome. I’ll use some frozen stuff because it’s flash frozen, soit doesn’t have preservatives. Cooking at home is the wayto go. You know exactly what you’re eating. You know thecalorie count.

CURRY-RUBBED PORK TENDERLOINWITH PEACH CHUTNEYPork tenderloin is another lean protein that is great toenjoy as an entrée—with the plan of using leftovers assuper-yummy, ridiculously healthy sandwich meat forquick and easy lunches during the week. The Curry in aHurry Pocket (page 120) is just one way to use this slicedmeat. Feel free to make any healthy sandwich comboyour heart desires!

1¼ pounds pork tenderloin, visible fat removed1 teaspoon extra-virgin olive oil¼ teaspoon salt1 tablespoon salt-free curry seasoning blend (I used The Spice Hunter

Salt Free Curry Seasoning Blend)Olive oil spray (propellant free)¼ cup 100% fruit-juice sweetened peach chutney (I used Kozlowski

Farms Peach Chutney)

Preheat the oven to 350°F.

Place the tenderloin on a large plate. Rub it evenly with theoil, then the salt and the seasoning. Cover the plate looselywith plastic wrap and refrigerate for 15 minutes.

Heat a large ovenproof, nonstick skillet to medium-high

heat. When the pan is hot, mist it with the olive oil spray.Cook the tenderloin for 1 minute per side, or until justbrowned on all sides.

Transfer the skillet to the oven and bake the tenderloin,uncovered, for 16 to 19 minutes, or until it is just barely pinkinside or a meat thermometer reaches 165°F. Remove thepan from the oven and immediately place a sheet of foilloosely over the tenderloin (not over the whole pan). Let sitfor 10 minutes (the internal temperature should be 170°Fafter it rests).

Meanwhile, spoon the chutney into a small microwave-safebowl. Microwave on medium power for 30 seconds, or untilhot. Set aside.

Transfer the tenderloin to a cutting board. Holding yourknife at a 45-degree angle, slice it into thin slices. Serveimmediately with 1 tablespoon of chutney per serving.

Makes 4 servings

Per serving: 184 calories, 26 g protein, 9 g carbohydrates (7 g sugar), 4g fat, 1 g saturated fat, 81 mg cholesterol, <1 g fiber, 223 mg sodium

CHICKEN CORDON BLEU TEAMThough this dish isn’t exactly chicken cordon bleu—sincethe chicken isn’t breaded and deep-fried—it’s exactly asthe Blue Team ordered it: healthy and delicious withoutbreaking their calorie budget!

If your chicken breasts are thicker than ½ inch in anyspot, it’s best to pound them to an even ½-inch thickness.Simply place them on a cutting board, cover them withwaxed paper or plastic wrap, and use the flat side of ameat mallet to pound them to the right thickness.

2 (4-ounce) boneless, skinless chicken breasts, visible fat removed,pounded to ½″ thickness

Olive oil spray (propellant free)Sea salt, to tasteFresh ground black pepper, to tasteGarlic powder, to taste2 ounces thinly sliced lean, nitrate-free ham1 ounce thinly sliced all-natural reduced-fat Swiss cheese½ teaspoon finely chopped fresh thyme leaves, or more to taste

Preheat the oven to 350°F.

Lightly mist the chicken with olive oil spray on both sides.Sprinkle evenly with salt, pepper, and garlic powder.

Place a medium ovenproof, nonstick skillet over high heat.When it’s hot, lightly mist it with the spray and add thechicken. Cook for 1 to 2 minutes on each side, or untilgolden brown on the outside.

Remove the pan from the heat. Top each chicken breastwith half of the ham and half of the cheese, making surethey do not hang over. Sprinkle each evenly with the thyme.Transfer the pan to the oven and bake for 4 to 6 minutes, oruntil the chicken is cooked through and no longer pinkinside.

Makes 2 servings

Per serving: 193 calories, 36 g protein, 1 g carbohydrates (0 g sugar), 5g fat, 2 g saturated fat, 90 mg cholesterol, trace fiber, 337 mg sodium

Sarah Nitta SEASON 11

It’s so easy to make a veggie pizza on a whole wheat crustwith lots of peppers, marinara, and low-fat mozzarella. Icould eat that every day!

CRANBERRY GOAT CHEESE CHICKENThis cooking method is by far one of my favorite formaking perfect chicken. By searing in the juices and thenfinishing the cooking in the oven, you can’t dry out themeat (just be sure not to leave it in the oven too long).Adding the cranberry and goat cheese will send it over thetop, making it the perfect date-night meal or animpressive holiday entree. Your guests will definitely thinkyou spent way more time in the kitchen than you actuallydid!

4 (4-ounce) boneless, skinless chicken breasts, visible fat removedOlive oil spray (propellant free)Sea salt, to tasteFresh ground black pepper, to taste4 tablespoons 100% fruit-sweetened cranberry sauce (I used R.W.

Knudsen Family Natural Cranberry Sauce)2 ounces (about ½ cup) goat cheese crumbles½ teaspoon dried rosemary leaves, or to taste

Preheat the oven to 350°F.

Pound each chicken breast to thickness. Lightly mist bothsides of each with the olive oil spray and sprinkle evenlywith salt and pepper.

Place a large ovenproof, nonstick skillet over high heat.When it’s hot, lightly mist the pan with the spray and add thechicken. Cook for 1 to 2 minutes on each side, or untilgolden brown on the outside. Remove the pan from theheat and top each chicken breast evenly with 1 tablespoonof the cranberry sauce, followed by one-quarter of the goatcheese (about ½ ounce each). Sprinkle the rosemaryevenly over the tops.

Transfer the pan to the oven. Bake for 4 to 6 minutes, oruntil the chicken is no longer pink inside.

Makes 4 servings

Per serving: 192 calories, 29 g protein, 7 g carbohydrates (6 g sugar), 5g fat, 2 g saturated fat, 72 mg cholesterol, trace fiber, 126 mg sodium

Biggest Loser Trainer Tip: Dolvett QuinceMy favorite quick meal is some grilled chicken breast withquinoa and sliced tomatoes. Quinoa is full of protein, andit’s delicious!

LUAU CHICKENIt’s best to pound your chicken to ½-inch thickness for thisrecipe. The chicken will cook faster, and you will be ableto evenly spread your toppings on the chicken. To poundit, simply place it on a cutting board and cover it withplastic wrap. If you have a meat mallet, pound it with theflat side, starting with the thickest portion of the breast andworking outward. If you don’t have a meat mallet, you canuse the back of a heavy skillet.

4 (4-ounce) boneless, skinless chicken breasts, visible fat removed,pounded to thickness

Olive oil spray (propellant free)Sea salt, to tasteFresh ground black pepper, to tasteGarlic powder, to taste¼ cup all-natural barbecue sauce preferably sweetened with agave or

honey (I used OrganicVille Original BBQ Sauce)4 slices all-natural canned pineapple slices in juice, drained2 ounces (about ½ cup) goat cheese crumbles

Preheat the oven to 350°F.

Lightly mist the chicken breasts with olive oil spray on bothsides. Sprinkle evenly with salt, pepper, and garlic powder.

Place a large ovenproof, nonstick skillet over high heat.When it’s hot, lightly mist the pan with the spray and add thechicken, smooth side down. Cook for 2 to 3 minutes oneach side, or until golden brown on the outside. Removethe pan from the heat and top each chicken breast with 1tablespoon of the barbecue sauce, 1 slice of pineapple,and one-quarter of the goat cheese.

Transfer the pan to the oven. Bake for 4 to 7 minutes, oruntil cooked through and no longer pink.

Makes 4 servings

Per serving: 218 calories, 29 g protein, 15 g carbohydrates (13 g sugar),4 g fat, 2 g saturated fat, 72 mg cholesterol, < 1 g fiber, 231 mg sodium

SASSY CHICKENEvery once in a while, I spend an afternoon wandering thenatural grocery store for products I’ve never tried. I readlabel after label, then take a pile of products home andexperiment with new recipes. That’s how I found the lightcheese spread that I use here and in a few other recipesin the book. It’s all natural and lighter than whipped creamcheese or the other cheese spreads in my grocery store. Iwas instantly hooked because it tastes great and a littlegoes a long way.

1 cup all-natural marinara sauce (preferably low-fat, low-salt, no sugaradded; I used Monte Bene Tomato Basil Pasta Sauce)

4 (4-ounce) boneless, skinless chicken breasts, visible fat removed,pounded to thickness

8 tablespoons all-natural light herbed cheese spread (I used AlouetteLight Garlic and Herbs Soft Spreadable Cheese)

Preheat the oven to 350°F.

Pour the sauce evenly in the bottom of an 8″ x 8″ bakingdish. Add the chicken breasts, flipping them to coat withsauce on all sides. Place them side by side, smooth sidesup. Spoon 2 tablespoons of the cheese spread evenly ontop of each. Cover the dish with foil.

Bake for 35 to 40 minutes, or until no longer pink inside.Serve immediately.

Makes 4 servings

Per serving: 194 calories, 29 g protein, 4 g carbohydrates (4 g sugar), 6g fat, 3 g saturated fat, 81 mg cholesterol, <1 g fiber, 229 mg sodium

Allen Smith SEASON 8

My number-one diet tip: portion control! Cheese was mychocolate. I’ve cut back on the amount of cheese I eat andalso made substitutions. Instead of always eating a full-fatcheese, I now try making recipes with low-fat versions.

KIDS’ FAVORITE CHICKEN “PUCKS”Remember when you were a kid and chicken patties wereserved in the school cafeteria? We used to call them“chicken pucks.” Though that wasn’t really a compliment,kids seem to love breaded chicken more than anything.Here’s a much healthier, heartier version that moms anddads can feel great about serving and kids will love (as dothe grown-up Biggest Loser contestants!). Just be surewhen you’re buying the chicken that it’s 99% lean groundchicken breast.

Olive oil spray (propellant free)

1 1⁄3 cups whole wheat panko bread crumbs½ cup reduced-fat buttermilk¼ teaspoon garlic powder¼ teaspoon paprika¼ teaspoon salt3⁄4 teaspoon fresh ground black pepper¼ teaspoon cayenne1 pound ground chicken breast

Preheat the oven to 450°F. Line a small baking sheet withnonstick foil. Lightly mist it with the olive oil spray. Place asheet of waxed paper or parchment paper (about 12″ long)on a clean, flat work surface.

Stir 2⁄3 cup of the bread crumbs and the buttermilk in amedium mixing bowl until combined. Let stand for 3minutes, or until the bread crumbs begin to soften. Stir inthe garlic powder, paprika, salt, pepper, and cayenne untilwell mixed. Add the chicken. With a fork or clean hands,mix the ingredients well. On the waxed paper, press thechicken mixture into 4 equal 4″-diameter patties.

Pour the remaining 2⁄3 cup bread crumbs onto a large

plate. Carefully coat each chicken patty on all sides with thecrumbs. Place the breaded patties on the prepared bakingsheet. Bake for 12 to 15 minutes, turning halfway through,or until no longer pink inside. Quickly mist the patties witholive oil spray on both sides. Serve immediately.

Makes 4 servings

Per serving: 239 calories, 32 g protein, 21 g carbohydrates (2 g sugar), 3g fat, < 1 g saturated fat, 68 mg cholesterol, 3 g fiber, 276 mg sodium

CHICKEN AND SHELLS IN VODKASAUCEThe directions on many packages of pasta instruct you tocook the pasta at least a minute or two longer than I wouldever cook it. So consider testing it for yourself. Set yourtimer for a few minutes less than instructed. Then strainout a piece of pasta or two, and run it under cold water tosample it. When it’s arrived at the doneness level youmost enjoy, strain it and add it to the recipe.

8 ounces dry whole wheat pasta shells4 (4-ounce) boneless, skinless chicken breasts, visible fat removedOlive oil spray (propellant free)

1 1⁄8 teaspoons salt-free garlic seasoning (I used The Spice Hunter SaltFree Garlic Herb Bread Blend)

Sea salt to tasteFresh ground black pepper, to taste12 ounces trimmed medium asparagus spears*1⁄8 teaspoon olive oil2 cups all-natural low-fat vodka pasta sauce, heated (I used Monte Bene

Low-Fat Vodka Pasta Sauce)4 tablespoons shredded Parmesan cheese

Preheat a grill to high.

Preheat a grill to high.

Cook the pasta according to package directions, omittingany oil.

Meanwhile, mist the chicken with olive oil spray. Sprinkle on1 teaspoon of the seasoning, the salt, and pepper.

Toss the asparagus in 1⁄8 teaspoon olive oil and theremaining 1⁄8 teaspoon seasoning.

Grill the chicken for 4 to 6 minutes per side, or until nolonger pink inside. At the same time, grill the asparagus for3 to 6 minutes (depending on the thickness of the spears),rotating once until tender. Transfer the asparagus andchicken to a cutting board. Let stand for 3 minutes, thenslice them into bite-size pieces.

In a large serving bowl, toss the pasta, sauce, chicken, andasparagus. Or divide them among 4 serving bowls. Topevenly with the Parmesan. Serve immediately.

Makes 4 (2-cup) servings

Per serving: 428 calories, 39 g protein, 52 g carbohydrates (5 g sugar), 8g fat, 2 g saturated fat, 85 mg cholesterol, 9 g fiber, 309 mg sodium

*Be sure to buy at least a pound of asparagus. Per theinstructions, you want 12 ounces to be the trimmed weight,not the weight before trimming.

INDIAN CHICKEN SIMMERThis recipe really couldn’t be simpler. It’s amazing howeasy it is to yield perfectly tender chicken when it’s“swimming” in sauce and baked in a covered casseroledish.

Though you may hit a snag finding the particular sauceI used in this recipe, don’t despair. Feel free to use yourfavorite natural, low-fat, low-sodium sauce.

1 1⁄3 cups all-natural low-fat, low-sodium Indian simmer sauce (I usedStonehouse 27 Cilantro and Coconut Sauce)*

4 (4-ounce) boneless, skinless chicken breasts, visible fat removed

Preheat the oven to 350°F.

Pour 1⁄3 cup of the sauce evenly in the bottom of an 8″ x 8″baking dish. Place the chicken breasts side by side overthe sauce. Pour the remaining sauce evenly over thechicken breasts, making sure they are completely covered(though they will not be submerged). Cover the dish withfoil.

Bake for 30 to 35 minutes, or until no longer pink inside.Serve immediately.

Makes 4 servings

Per serving: 205 calories, 27 g protein, 8 g carbohydrates (4 g sugar), 6g fat, 2 g saturated fat, 66 mg cholesterol, 1 g fiber, 94 mg sodium

*Stonehouse 27 makes other delicious sauces in additionto this one. You can swap in any sauce you want, followingthe directions above, and you will get the same greatresults.

Antoine Dove SEASON 8

I’ve learned to substitute whole wheat pasta for white pastain my favorite dishes, and sometimes I even substitute thinslices of zucchini for pasta noodles, to make a colorful andhealthy pasta dish.

PRESTO PESTO TURKEY BREASTROASTThis roast has become a go-to for many Biggest Losercontestants. It’s easy to make on a Sunday night, andthen you can enjoy it for days cubed in salads, sliced onsandwiches, or tucked into lettuce wraps for a healthysnack or appetizer.

Though it is possible to use a deboned turkey breast forthis recipe, given that it is very lean, the turkey actuallytastes better when prepared bone-in and then carved fromthe bone. Once it’s cooled, I often rip the whole breast offthe bone with my clean hands for easier slicing, thoughyou can slice it right from the bone if preferred.

2-pound bone-in turkey breast half, skin and visible fat removed1½ tablespoons all-natural prepared pesto sauce (look for one with as

little fat as possible, not more than 5 grams of fat per tablespoon)¼ cup water

Preheat the oven to 350°F.

Place the roast on a cutting board. With a fork, pierce thetop (avoiding the bone) and the underside deeply about 25times. Place the turkey, smooth side up, in an 8″ x 8″ glassor ceramic dish. Rub the pesto sauce over the breast meat

(not over the bone), being sure to rub it on the underside aswell as the top. Pour the water into the dish, taking care notto pour it over the turkey.

Roast for 45 to 50 minutes, or until a thermometer insertedin the thickest portion registers 175°F. Tent the roastloosely with foil and let stand for 10 minutes (thetemperature should increase to 180°F). Place the turkey ona clean cutting board and carve it into thin slices againstthe grain to enjoy immediately. Or cut into thin slices orcubes to save for later meals. Refrigerate in an airtightplastic container for up to 3 days.

Makes 4 servings

Per serving: 172 calories, 34 g protein, <1 g carbohydrates (tracesugar), 4 g fat, trace saturated fat, 56 mg cholesterol, trace fiber, 129mg sodium

3-INGREDIENT MEAT LOAFWe’ve all heard that, in life, some things are greater thanthe sum of their parts. Here is an example: This meat loafonly uses three ingredients and can be put together inminutes, yet it yields a decadent dish that you wouldnever guess is low in calories.

I wouldn’t recommend making this in a loaf pan. Theend result will be tastier if you use a baking dish or cakepan.

Olive oil spray (propellant free)1 pound extra lean ground turkey½ cup all-natural barbecue sauce, preferably sweetened with agave

nectar or honey (I used OrganicVille Original BBQ Sauce)2 ounces crumbled goat cheese

Preheat the oven to 400°F. Line an 8″ x 8″ square or roundnonstick baking dish or cake pan with nonstick foil. Lightlymist the foil with the olive oil spray.

In a medium mixing bowl, mix the turkey, 5 tablespoons ofthe sauce, and the goat cheese until well combined.Transfer the mixture to the prepared pan, shaping it into an8″ x 3″ log that stretches from one side of the pan to theother and is an even thickness. Using a pastry brush,spread the remaining sauce evenly over the top and sides,making sure it does not run onto the pan.

Bake for 23 to 27 minutes, or until no longer pink inside. Letstand for 10 minutes. Transfer to a serving platter, cut into 8slices, and serve immediately.

Makes 4 (2-slice) servings

Per serving: 209 calories, 31 g protein, 13 g carbohydrates (11 g sugar),5 g fat, 2 g saturated fat, 52 mg cholesterol, 0 g fiber, 317 mg sodium

SOUTH-OF-THE-BORDER LOADEDSWEET POTATOWhen I’m cooking for myself, I prepare this potato withmedium salsa, and it has a nice kick. Feel free to usemild or hot, as many of the contestants do.

When it comes to topping the potato with salsa, start outwith 1⁄3 cup of fresh salsa and drain the liquid from it. It willlikely only be about ¼ cup (maybe a bit more) in the end.Note that the toppings won’t fit inside the potato—they willspill out over the top, making it even more decadent toeat!

1 (8-ounce) sweet potato4 ounces extra-lean ground turkey3⁄4 teaspoon all-natural salt-free fajita or Southwest seasoningOlive oil spray (propellant free)1⁄3 cup fresh salsa, drained2 tablespoons jarred all-natural roasted green salsa2 tablespoons fat-free Greek yogurt

Using a fork, poke the potato 5 times on all sides and placeit in a microwave-safe bowl or dish. Cover the dish looselywith a paper towel. Microwave it on high for 3 minutes.Carefully flip the potato (it will be very hot) and continuemicrowaving for 2 to 4 minutes longer, or until cooked andtender.

Meanwhile, in a small bowl, mix the turkey and seasoning.

Place a small nonstick skillet over medium-high heat. Whenhot, lightly mist it with the olive oil spray. Cook the turkey for3 to 4 minutes, or until no longer pink, breaking it into bite-size chunks as you do.

Cut an opening in the potato that stretches 1″ from eachend of the potato and deep enough to open the potato

completely without cutting it in half. Put it in a mediumshallow bowl. Stuff the potato with the fresh salsa, then theturkey, then the green salsa. Top it with the yogurt. Serveimmediately.

Makes 1 serving

Per serving: 342 calories, 35 g protein, 47 g carbohydrates (13 g sugar),2 g fat, trace saturated fat, 45 mg cholesterol, 8 g fiber, 304 mg sodium

CRUSTLESS TURKEY “PIZZA”This dish is the furthest thing from a gourmet meal, yet itis extremely satisfying for low-carbers and the gluten-intolerant, and it’s always a hit with kids (though you maywant to omit the red-pepper flakes for them). Have yourkids help you assemble it to get the job done evenquicker, and teach them about healthy eating.

Olive oil spray (propellant free)1 pound ground extra lean turkey breast3⁄4 cup all-natural marinara sauce (preferably low-fat, low-salt, no sugar

added; I used Monte Bene Tomato Basil Pasta Sauce)½ teaspoon dried oregano1⁄8 teaspoon red-pepper flakes, or more to taste

3 ounces (3⁄4 cup) finely shredded almond mozzarella cheese (I useLisanatti)*

Preheat the oven to 400°F. Mist an 11″ x 7″ baking dishwith the olive oil spray.

Spread the turkey evenly in the baking dish. Spoon thesauce into the center. Then using the back of a spoon,spread the sauce evenly over all but the outer ½″, likeyou’re adding sauce to a pizza crust. Sprinkle the oregano,

pepper flakes, and then the cheese evenly over the sauce.

Bake for 13 to 15 minutes, or until the turkey is no longerpink in the center. If there is liquid surrounding it, carefullypour as much of it out of the dish as you can without thesauce and cheese sliding. Slice it into 8 even rectanglesand serve immediately.

Makes 4 (2-slice) servings

Per serving: 174 calories, 34 g protein, 4 g carbohydrates (1 g sugar), 3g fat, trace saturated fat, 45 mg cholesterol, 1 g fiber, 279 mg sodium

*If you can find preshredded cheese, buy that to savetime. If not, be sure to shred the cheese finely. Byshredding it finely, not only will it melt better, you will needless.

MOLASSES MUSTARD SALMONWhen shopping for salmon, there are a couple of things toremember. First, be sure to ask your fishmonger for thewide part of the fish’s body—it tastes better. Second,always try to purchase wild-caught salmon. It’s better foryou than the farmed variety, and it tastes better, too.Finally, if you’re buying packaged fresh or frozen fish, besure the tail isn’t tucked underneath the body of the fish,making it look thick. Thicker pieces are more premium,so sometimes grocery stores need to help along the salesof the tail pieces.

Olive oil spray (propellant free)3 tablespoons all-natural Dijon mustard (make sure it does not have

sugar in it; I used Westbrae Natural Dijon Style Mustard)1 tablespoon molasses4 (4-ounce) salmon fillets, preferably wild-caughtSea salt, to tasteFresh ground black pepper, to taste

Preheat the oven to 400°F. Mist an 8″ x 8″ baking dish orpan with the olive oil spray.*

In a small bowl, whisk the mustard and molasses togetheruntil well-combined.

Place the salmon fillets in the prepared baking dish. Usinga pastry brush for ease, brush the molasses mixture evenlyover the tops and sides of all 4 fillets. Sprinkle with salt andpepper. Cook for 10 to 12 minutes, or until the fish flakeseasily with a fork.

Makes 4 servings

Per serving: 223 calories, 23 g protein, 5 g carbohydrates (3 g sugar), 12g fat, 2 g saturated fat, 67 mg cholesterol, 193 mg sodium, 0 g fiber

*Be sure to use a pan or dish with an edge so that thejuice from the salmon does not drip into your oven.

TAKE IT TO GO!Although some people might find it odd to eat this salmoncold, I really enjoy it. It makes a great lunch or, in a smallerportion, pre-gym snack. If you want to take it on the go, justpack it in a resealable plastic container and store it in therefrigerator or on ice until it’s time to enjoy.

FRESH-AS-CAN-BE JALAPEÑO LIMESCALLOPSThese scallops provide a fresh burst of flavor. The key isto make sure you get good caramelization (a nice, evenbrowning) on each side. To do that, be sure that thescallops are free of excess moisture and the pan is niceand hot.

Note that if you do not want to invest in the jalapeñolime olive oil, it is possible to simply use a good extra-virgin olive oil in its place. If you opt to do that, you mightwant to increase the fresh lime and jalapeño a bit.

1 pound sea scallops Sea salt, to taste2 teaspoons jalapeño lime-infused extra-virgin olive oil, divided2 tablespoons freshly squeezed lime juice, or more to taste1 teaspoon finely chopped fresh jalapeño chile pepper

Pat the scallops dry with a paper towel to remove anyexcess moisture. In a small mixing bowl, toss the scallopswith 1 teaspoon of olive oil until evenly coated. Season withsalt and toss again.

Place a large nonstick skillet over high heat. When hot,working in batches if necessary, add the scallops in asingle layer, not touching. Cook for 2 to 3 minutes per side,or until golden brown on the out-sides and barelytranslucent inside.

Meanwhile, in a small bowl, stir together the remainingteaspoon of olive oil and lime juice.

Divide the scallops among 4 serving plates. Pour the sauceevenly over them, then sprinkle on the pepper. Serveimmediately.

Makes 4 servings

Per serving: 122 calories, 19 g protein, 3 g carbohydrates (trace sugar),

3 g fat, trace saturated fat, 37 mg cholesterol, trace fiber, 183 mgsodium

TIME-CRUNCHED TILAPIA PICCATATilapia fillets vary in size, so you might need or even 2fillets for this recipe. Just watch them closely in the lastcouple of minutes of cooking if they’re not uniform in size,so you can remove the smaller fillet as soon as it’s done.Note that this recipe is really easy to double or quadrupleif you’re cooking for a crowd. Just make sure to use a panthat’s large enough to accommodate the fillets in a singlelayer. If the fillets overlap, they’re not likely to ever get anice golden brown exterior.

4 ounces tilapia fillet(s)Sea salt, to tasteFresh ground black pepper, to taste1 teaspoon all-natural whipped buttery spread (I used Earth Balance

Whipped Organic Buttery Spread)1 teaspoon minced garlicOlive oil spray (propellant free)1 tablespoon freshly squeezed lemon juice1 tablespoon drained capers

Season the fillet(s) with salt and pepper.

To a small microwave-safe bowl, add the buttery spreadand garlic.

Place a small nonstick skillet over medium-high heat. Whenit’s hot, lightly mist it with the olive oil spray, then add thefillet(s) side by side. Cook for 2 to 3 minutes per side, oruntil golden brown on the outside and the fish flakes.

Meanwhile, microwave the butter mixture on high for 20 to30 seconds, or until the buttery spread is melted. Stir in thelemon juice.

Transfer the fillet(s) to a serving plate. Pour the lemon buttermixture over top, then sprinkle on the capers. Serveimmediately.

Makes 1 serving

Per serving: 148 calories, 23 g protein, 3 g carbohydrates (trace sugar),5 g fat, 2 g saturated fat, 57 mg cholesterol, trace fiber, 348 mg sodium

8

Lickety-Split Sweet Bites and Sips

When it comes to healthy treats and weight loss, there arethree common misconceptions. The first is that creatingyour own healthy desserts is too hard—it requires a lot oftime in the kitchen and a lot of hard-to-find ingredients. Thesecond is that sin-free sweets just don’t taste as good asthe real thing. And the third? That if you’re trying to loseweight, you probably shouldn’t be indulging your sweettooth to begin with.

Well, with Chef Devin’s quick and easy desserts, youdon’t have to worry about spending a lot of time in thekitchen or having to find rare ingredients. Most of thedesserts in the pages that follow are made from ingredientsyou can find at your local grocery store or health food store,and they can be thrown together in a snap (no hourlongoven time required).

And while it’s true that sweets should be limited whenyou’re trying to lose weight, it’s important to allow yourself asweet nothing every now and then, so that you don’t feeldeprived.

“For me, the key to maintaining a substantial weight lossfor 17 years has been regularly allowing myself healthyindulgences,” says Chef Devin. “People who are trying tolose weight often think that they can never eat sweetsagain. But you can satisfy your sweet cravings in amultitude of ways without breaking your calorie budget.”

Biggest Loser trainer Anna Kournikova agrees. LikeChef Devin, she loves her chocolate. “My philosophy is thatyou can indulge, but in moderation. Have a small piece ofdark chocolate instead of thinking about it for two days,”

dark chocolate instead of thinking about it for two days,”she advises.

After all, deprivation only leads to out-of-control cravings,which can result in out-of-control eating. Better to indulgehealthfully with one of Chef Devin’s S’mores ProteinPudding “Pie” (page 208) than to suddenly stare into anempty pie tin that, just a few minutes earlier, contained afull-size chocolate cream pie.

As for taste? We’ll let you be the judge. But after you trythe Chocolate Banana “Ice Cream” (page 207) orPunched-Up Piña Colada (page 213), we doubt you’ll haveany reservations about that.

MAKE A DIFFERENCE IN 20 MINUTESCheck, Please!

On date night with your spouse, what’s more romantic than splitting a to-die-for dessert at the end of dinner? How about getting cozy with yourhoney—just 20 minutes of canoodling with your better half can burn about30 calories. Make that a double and burn 60 … and so on. We’ll leave therest to you.

BAKED CHERRIES A LA MO-GURTIt’s surprising how yummy and satisfying the simplecombination of tart cherries and sweet vanilla yogurt canbe. This warm dessert is extra satisfying on a cold winter’snight. It’s slightly reminiscent of cherry pie a la mode, yetsaves you hours on the treadmill—always a plus!

Canola oil spray (propellant free)1 can (14.5 ounces) red tart cherries in water, drained*2 tablespoons whole grain oat flour1½ tablespoons light agave nectar2 tablespoons fat-free, preferably fruit juice-sweetened vanilla yogurt

Preheat the oven to 400°F. Lightly mist two 3½″-diameter(½-cup capacity) ramekins with the canola oil spray.

In a small mixing bowl, gently stir the cherries, flour, andagave until well combined, being careful not to crush thecherries (this would add excess liquid to the mixture).Divide the mixture evenly among the ramekins.

Bake for 17 to 19 minutes, or until the cherries resemblepie filling. Cool for 2 minutes, then top each with 1tablespoon of the yogurt. Serve immediately.

Makes 2 servings

Per serving: 147 calories, 3 g protein, 34 g carbohydrates (25 g sugar), <1 g fat, trace saturated fat, 0 mg cholesterol, 3 g fiber, 11 mg sodium

*Be sure to check the label. Avoid cherries that containadded sweeteners.

Biggest Loser Trainer Tip: Bob HarperIt’s okay to indulge as long as you do it intelligently. Manyitems such as sorbet come in individual portions. So don’tbe tempted to buy the entire pint, when a couple of bites isall you need. And remember to always write those caloriesdown in your food journal and work them off when you go tothe gym.

CHOCOLATE RASPBERRY DREAMERSI’ll admit that I had no idea what to call this dessert. Thechocolate is lighter than a pudding but not as fluffy as amousse and certainly didn’t resemble anything fudgy. Butit is delicious and satisfying, especially given how fewcalories it has (not to mention the 10 grams of fiber). Onthose nights (and afternoons) when you dream abouthaving a sweet, chocolatey snack, this one fits the bill!

1 cup all-natural fat-free cottage cheese3 tablespoons 100% fruit raspberry spread2 tablespoons cocoa powder4 cups fresh raspberries2 tablespoons natural 70% cocoa mini dark chocolate chunks

To the jar of a blender, add the cottage cheese, fruitspread, and cocoa powder. Blend on high until smooth,turning off the blender intermittently to scrape down thesides. Transfer the mixture to a resealable plastic containerand refrigerate for 1 hour, or until chilled.

Divide the raspberries evenly among 4 martini glasses orto-go cups with lids. Spoon one-quarter of the chocolatemixture (about ¼ cup) over each and top with ½ tablespoonof chocolate chunks.

Makes 4 servings

Per serving: 179 calories, 9 g protein, 31 g carbohydrates (17 g sugar), 3g fat, 2 g saturated fat, 3 mg cholesterol, 10 g fiber, 216 mg sodium

TAKE IT TO GO! This is a simple dessert for when you’re on the go. To keepthe raspberries fresh, pack them separately in a resealableplastic bag and spoon the chocolate mixture into a

resealable container. Of course, you’ll want to keep it all onice or refrigerated until you’re ready to enjoy.

CHOCOLATE BANANA “ICE CREAM”Be sure not to use overly ripe bananas when you makethis dessert. While those are great for baked goods likebanana breads and muffins, it’s better to use slightly firmbananas for this recipe (and for smoothies). Also, notethat the serving size may vary slightly depending on thesize of the bananas you use. If you don’t have frozenbananas on hand, cut fresh ripe bananas into 1″ pieces,place them in an airtight container, and freeze for at least1 to 2 hours.

2 medium frozen bananas1 scoop (17 grams) Biggest Loser All Natural Chocolate Deluxe Protein

Supplement, or 50 calories’ worth of another chocolate proteinpowder

1 tablespoon all-natural cocoa powder

Remove the bananas from the freezer and cut into 1″pieces. Add the bananas, protein powder, and cocoapowder to the bowl of a food processor fitted with achopping blade. Process until completely smooth, pausingif necessary to scrape down the sides of the bowl. Continueprocessing for 1 minute longer, or until it is aerated andfluffy (be careful not to overprocess, or it will begin toliquefy). Divide the ice cream evenly among 2 small dessertbowls. Serve immediately.

Makes 2 (heaping ½-cup) servings

Per serving: 145 calories, 5 g protein, 35 g carbohydrates (22 g sugar),<1 g fat, trace saturated fat, 10 mg cholesterol, 8 g fiber, 28 mg sodium

Joe Mitchell SEASON 12

To satisfy my sweet tooth, I love combining Greek yogurtwith Truvía and strawberries. Just throw it all in a bowl andmix it up. It curbs my desire for ice cream!

S’MORES PROTEIN PUDDING “PIE”My friend Allison, who is a health coach, mentioned oneday that she spikes pudding with protein powder to makepudding pies. It was seconds before I asked her if I could“borrow” her idea!

If you’re not familiar with ricemellow crème, it’s verysimilar to marshmallow créme but a bit less dense, andit’s sweetened with natural brown rice syrup instead of cornsyrup. Look for it in natural food stores.

2 tablespoons whole grain, crunchy, high-fiber, low-sugar cereal (I usedKashi 7 Whole Grain Nuggets)

2 (4-ounce) cups all-natural, chocolate pudding, preferably agave-sweetened (I used Potter Family Organics Chocolate Pudding)

1 scoop (17 grams) Biggest Loser All Natural Chocolate Deluxe ProteinSupplement (or 50 calories’ worth of other chocolate proteinpowder)*

4 tablespoons all-natural marshmallow créme (I used Suzanne’sRicemellow Creme)

Divide the cereal between two 3½″-diameter (½-cupcapacity) ramekins.

In a small bowl, stir together the pudding and proteinpowder until well combined. Spoon half over the cereal ineach ramekin.

Dollop the top of each with 2 tablespoons of themarshmallow créme. Serve immediately.

Makes 2 servings

Per serving: 158 calories, 9 g protein, 30 g carbohydrates (14 g sugar), 1g fat, trace saturated fat, 10 mg cholesterol, 6 g fiber, 146 mg sodium

*If you don’t have protein powder, this recipe is just asdelicious without it. If you skip it, it just won’t have as muchfiber or protein.

MMMM … MONKEY TRAIL MIXLike granola, trail mix is one of those tricky “healthy”foods. Yes, there can be a lot of health benefits in the nuts(if they’re dry-roasted) and in unsweetened dried fruit. Butgranola and trail mix also tend to be very calorie-dense,so portion control is key. Here, I’ve created an alternativeto traditional trail mixes that your kids—and the kid insideof you—are likely to love.

1 cup all-natural crunchy corn peanut butter cereal (I used Mother’sPeanut Butter Bumpers)

1 cup all-natural chocolate and peanut butter puffs cereal (I usedBarbara’s Peanut Butter and Chocolate Puffins)

1⁄3 cup (½ ounce) freeze-dried unsweetened bananas2 tablespoons natural 70% cocoa mini dark chocolate chunks2 tablespoons dry-roasted, lightly salted almonds

In a medium bowl, mix the cereals, bananas, chocolatechunks, and almonds until well combined. Divide the trailmix evenly among 4 snack-size resealable plastic bags.Serve immediately or store the bags in a mediumresealable plastic container.*

Makes 4 (heaping ½-cup) servings

Per serving: 139 calories, 3 g protein, 22 g carbohydrates (9 g sugar), 6g fat, 2 g saturated fat, 0 mg cholesterol, 3 g fiber, 108 mg sodium

*Be sure to store the snack-size bags in a resealableplastic container, as most resealable plastic bags will notkeep the mix from going stale.

TAKE IT TO GO! This is the perfect to-go snack. Just measure out individualservings and place them in resealable baggies. Tuck theminto lunch boxes, backpacks, purses, or desk drawers forhealthy snacking on the go.

WATERMELON COCKTAILThis simple dessert is all about the presentation. Aftermeasuring the balsamic glaze, it’s best to transfer it from ameasuring teaspoon to a serving teaspoon to do thedrizzling. It’s much easier to create a pretty drizzle patternthat way. Another option is to transfer the glaze to a smallsquirt bottle, to ensure you create even lines.

1 cup seedless ½″ watermelon cubes (5 3⁄4 ounces)1 teaspoon natural balsamic glaze (get one with no added sugar)Fresh mint leaf, for garnish (optional)

Place the watermelon cubes in a chilled martini glass.Drizzle the glaze over the top of the watermelon. Garnishwith mint, if desired. Serve immediately.

Makes 1 serving

Per serving: 57 calories, <1 g protein, 14 g carbohydrates (12 g sugar),trace fat, trace saturated fat, 0 mg cholesterol, <1 g fiber, 3 mg sodium

Jesse Atkins SEASON 10

I like making smoothies as a sweet treat. Just blendtogether a cup of frozen strawberries, a half cup of frozenraspberries, a cup of milk (I use light vanilla soy milk), a cupof water, and a cup of spinach for a great smoothie. (Thespinach doesn’t change the taste at all. It’s just a great wayto get an extra serving of veggies in there!) If you need it tobe sweeter, add a packet of Truvía.

PUNCHED-UP PIÑA COLADAMost cocktails contain a lot of calories and emptycarbohydrates. Here I’ve replaced calorie-dense coconutcreme with light coconut milk, and used frozen pineapplechunks and dried egg whites to thicken the drink. Thefrozen pineapple retains more nutrients than the sugar-sweetened pineapple juice typically used in a piñacolada, and the egg whites add about 5 grams of protein.In the end, you save a whopping 307 calories, 13 gramsof fat, and 12 grams of saturated fat over a typical same-size piña colada!

½ cup light coconut milk8 ice cubes3 cups frozen pineapple chunks2 tablespoons 100% dried egg whites (I used Deb-El Just Whites),

optional3 tablespoons light rum2 pineapple wedges for garnish (optional)

To the jar of a blender with an ice crush setting, add thecoconut milk, ice cubes, pineapple chunks, egg whites (ifdesired), and rum. Blend on high just until the mixture issmooth. Divide it between 2 chilled Collins glasses or othertall, thin glasses. Garnish with the pineapple wedges, ifdesired, and serve immediately with straws and/or drinkumbrellas.

Makes 2 servings

Per serving (with egg whites): 219 calories, 6 g protein, 33 gcarbohydrates (23 g sugar), 4 g fat, 3 g saturated fat, 0 mg cholesterol, 3g fiber, 83 mg sodium

Per serving (without egg whites): 204 calories, 1 g protein, 33 gcarbohydrates (23 g sugar), 4 g fat, 3 g saturated fat, 0 mg cholesterol, 3g fiber, 8 mg sodium

Brendon Donovan SEASON 10

My favorite sweet treat on the Ranch was crushedstrawberries, blueberries, and peaches with a sprinkling ofTruvía, stevia, or agave nectar.

Acknowledgments

Devin AlexanderI think I may be the luckiest girl in the world to get tocontinually be a part of the Biggest Loser family. With fivecookbooks in partnership, I not only get to hear from andinterface with amazing fans of the show who have beeninspired and inspire, I also have the honor of working withsome of the most amazing professionals in the business.

The whole team at Rodale rocks, particularly: Julie Will,who happens to be a brilliant editor and who I’m going tomiss like crazy if our “three seconds later” partnership everends; Pam Krauss, who came in and made phase two ofthis book a snap; Production Editor Nancy Bailey, whomakes sure the trains run on time; Designer ChristinaGaugler, who made the pages look so enticing with thehelp of Killer Photographer Mitch Mandell; PublisherExtraordinaire Karen Rinaldi; and Publicity GoddessesEmily Weber and Yelena Nesbit.

To the super-cool Dr. Michael Dansinger, who totally“gets it.” He’s extremely professional and knowledgeable,yet allows me to be the voice of healthy decadence asneeded.

To the ultimate coordinator Edwin Karapetian. To

Reveille’s Vice President of Brand Development andProduction Chad Bennett, who’s worked with me on everybook and whom I absolutely adore beyond words. And touber-cool Executive Producer Todd Lubin—you’re my newhero!

To the producers and executives of The Biggest Loser,particularly Howard Owens of Reveille, who made me thehappiest girl ever when they first invited me into the BiggestLoser family. To Kim Niemi, Neysa Siefert, and JoniCamacho from NBCUniversal, and to Dave Broome andYong Yam from 25/7 Productions, who are simply the best!

To Bob Harper and Jillian Michaels for embracing meand my work over the years, and to new “recruits” AnnaKournikova and Dolvett Quince. To every Biggest Losercontestant who spent time in my kitchen and let me visittheirs, inspiring so many of my creations.

To Sara Wing and the team at Cabot’s, who providedplenty of their insanely great 75 percent reduced-fatCheddar cheese. And to Rachel Litner and Mary Rodgersof Cuisinart for sending me the coolest blender/foodprocessor combo and kitchen scales when mine freakedout right before deadline.

To my WME agents Suzanne Lyons and Ivo Fischer, fortheir support and determination on my behalf—woo hoo! ToBecca Oliver, for making a difference “with one phone call.”To Lauren Zander and Rebecca Bent of the Handel Group,who’ve helped turn my most recent dreams into realities.

And to my sister, Leslie Simone, also of the Handel Group,for constantly growing with me and for just being you!

And a very special thanks to the incredible team in mykitchen as well as my recipe testers—Stephanie Farrell,Alexandra Gudmundsson, Jordan Rebecca Harris, MiriamHeath, and Allison Samon. You save my life daily, and Icouldn’t have done it without you!

Julie WillBig, heartfelt thanks to the multitalented Chad Bennett andthe rest of The Biggest Loser and Reveille family: It’s sucha pleasure to work with you guys. To all of my friends andcolleagues at Rodale, especially Karen Rinaldi, PamKrauss, Nancy Bailey, Chris Gaugler, Melissa Roberson,Yelena Nesbit, and the amazing Marie Crousillat: Thankyou for your shrewd intellect and limitless patience. And toDevin Alexander: You are the hardest working, mostdiligent author I know—thanks for your great, creativecontent—and for letting me sample your recipes.

And lastly, to my family and friends: I don’t know why youput up with me, but I am so lucky, and grateful, that you do.Thank you.

IndexUnderscored page references indicate sidebars and tables. Boldfacereferences indicate photographs.

AAlexander, Devin, viii, ix–x, 1, 68, 88, 113, 160, 201, 202Allen, Q, 156, 156All-natural foods

in Biggest Loser eating plan, xi–xiishopping for, xii–xiii Almond mozzarella cheese, xiii

AlmondsMMMM … Monkey Trail Mix, 210as snack, 104

Alvarado, Irene, 8Anderson, Patti, 127, 127Andrews, Austin, 6Andrews, Ken, 116, 116Appetizers, 87–88

Asian Crab Salad-Topped Brown Rice Crisps, 92, 93Bacon-Wrapped Green Bean Bundles, 104, 105Baked Babybels, 108, 109Blanca Arugula Pizza, 98, 99Crab-Stuffed Bell Peppers, 89Mediterranean Rice Cake Stacker, 96, 97Pork Nonsticker Lettuce Wraps, 90, 91Sweet Potato No-Skins, 94, 95

Apple butterHoney Nut Apple Butter Rice Cakes, 110

Apple slices and Greek yogurt, 17Arlauskas, Amanda, 133, 133Artichokes

Mushroom Artichoke Couscous with Lemon and Parmesan, 143Arugula

Blanca Arugula Pizza, 98, 99Lemon Arugula Salad, 138, 139

Asian-style dishesAsian Crab Salad-Topped Brown Rice Crisps, 92, 93Buffalo Bok Choy Stir-Fry, 165

Chinese Dumpling Salad, 134, 135Sesame Roasted Asparagus, 152, 153

AsparagusAsparagus and Chicken Apple Sausage Scramble, 70, 71Sesame Roasted Asparagus, 152, 153

Atkins, Jesse, 211, 211

BBacon. See Turkey baconBananas

Chocolate Banana “Ice Cream,” 206, 207MMMM … Monkey Trail Mix, 210

BBQ sauceEasy-Breezy BBQ Pot Roast Dinner, 162, 163–64low sugar/low sodium, xvi

Beansbean salad, 126as protein source, 146

BeefCaprese Burger, 116, 117Chili Meat Loaf, 168, 169Chili-Rubbed London Broil, 166, 167Coffee-Crusted Chopped Steak, 161Easy-Breezy BBQ Pot Roast Dinner, 162, 163–64Philly Cheese Steak Pizza, 170, 171RBC Roll, 124, 125Red, White, and Blue Burger, 115Steak and Egg Breakfast Bowl, 74, 75

Bent-over row, 59, 59Beverages

crushed fruit, 213Greens On-the-Go Juice, 82, 83Punched-Up Piña Colada, 212, 213smoothies, 211

Biceps curl, 42, 42, 63, 63Bicycle (core exercise), 47, 47Bicycling, 44Biggest Loser Calorie Counter, The, 10Biggest Loser Club, 52

Biggest Loser eating plan, xi–xii, 1–19Biggest Loser nutrition pyramid, 12–17, 13

Bike, stationary, 44Blenders, xxBlood sugar

foods increasing, 14, 15stabilizing, 3, 67, 88

BLT sandwich, 114Blueberries

Buff Blueberry Quinoa, 80Bok choy

Buffalo Bok Choy Stir-Fry, 165Brantley, Ed, 4, 6, 88Bread. See also Flatbreads; Pitas

choosing, xiii–xiv, 14lettuce replacing, in sandwiches, 123

Breakfasts, 6Asparagus and Chicken Apple Sausage Scramble, 70, 71bacon and cheese on toast, 80benefits of, 4, 67–68Bittersweet Chocolate Strawberry Parfait, 84, 85Buff Blueberry Quinoa, 80Chocolate Pomegranate Protein Oatmeal, 81Florentine Breakfast Quesadilla, 69Greens On-the-Go Juice, 82, 83healthy substitutions in, 6Margherita Breakfast Pizza, 78, 79Open-Face Gourmet Italian Breakfast Sandwich, 76, 77Sausage Feta Pepper Bake, 72, 73Steak and Egg Breakfast Bowl, 74, 75workouts and, 68

Breathing, during exercise, 32, 44Brewer, Nicole, 4Broccoli

Broccoli with Caraway Seeds, 156Super Simple Slaw, 148

Brown rice crackersAsian Crab Salad-Topped Brown Rice Crisps, 92, 93

BuffaloBuffalo Bok Choy Stir-Fry, 165Grilled Buffalo Steak with Horseradish Cream, 172, 173

Bulgur wheatMexican Tabbouli, 144, 145

Bulk buying, xii–xiii

Burgers, 113Caprese Burger, 116, 117Red, White, and Blue Burger, 115

Burpee, 50–51, 50–51

CCabbage

Black Team’s Slimmer Summer Slaw with Pork Medallions, 174–75Lobster Slaw Salad, 133

Cahill, Danny, 3, 7Calorie budget, determining, 2–3Calorie burn

from canoodling, 202from dog walking, 81from grocery shopping, 139from housecleaning, 26from stair climbing, 50from swimming, 44during TV watching, 106from walking, 120

Calorie counting, 2–3Calories

foods reducing, 67, 114on Nutrition Facts panel, 18, 18planning distribution of, 3–4

Cancel, Miggy, 126, 126Canoodling, calorie burn from, 202Caraway seeds

Broccoli with Caraway Seeds, 156Carbohydrate(s)

in salads, 149total, on Nutrition Facts panel, 18, 19

Cardio exercisein 20-minute workouts, 26, 32, 38, 44, 49increasing intensity of, 22types of, 23

Carrots, hummus and, 133Cereals

choosing, 14–15MMMM … Monkey Trail Mix, 210

Cheesesalmond mozzarella, xiii

Baked Babybels, 108, 109Chicken Cordon Bleu Team, 178, 179Chocolate Raspberry Dreamers, 204, 205Cranberry Goat Cheese Chicken, 180, 181“Fried” Mushroom Parmesan Bake, 150, 151goat, xivlow-fat, 183Mushroom Artichoke Couscous with Lemon and Parmesan, 143Parm-Garlic Roasted Green Beans, 154, 155Philly Cheese Steak Pizza, 170, 171string, for snack, 110Watermelon Feta Salad, 136, 137

Cheese spreads, xivCherries

Baked Cherries a La Mo-gurt, 203Chest press, 41, 41, 62, 62Chicken

Chicken and Shells in Vodka Sauce, 186, 187Chicken Cordon Bleu Team, 178, 179Chinese Dumpling Salad, 134, 135Cranberry Goat Cheese Chicken, 180, 181Essential Grilled Chicken, xxiifrozen, xivgrilled, uses for, 88Indian Chicken Simmer, 188Kids’ Favorite Chicken “Pucks,” 184, 185lean portions of, 16Luau Chicken, 182microwaved, 160Olive Chicken Salad Pita, 118, 119with quinoa and tomatoes, 181Sassy Chicken, 183weighing, 12

Chicken nuggetsSooo Not Chicken Nuggets, 107

ChickpeasCrunchy Cajun Chickpeas, 103, 103

Children, soups for, 114

Chili powderChili Meat Loaf, 168, 169Chili-Rubbed London Broil, 166, 167

ChocolateBittersweet Chocolate Strawberry Parfait, 84, 85Chocolate Banana “Ice Cream,” 206, 207Chocolate Pomegranate Protein Oatmeal, 81Chocolate Raspberry Dreamers, 204, 205MMMM … Monkey Trail Mix, 210for satisfying cravings, 202yogurt and, 107

Chocolate chunks, xiv–xvCholesterol, effects of fats on, 17Coconut milk, 10Coconut water, for hydration, 55Cod, grilled, 8Coffee

Coffee-Crusted Chopped Steak, 161Comet, Becky, 4, 4, 72Containers, to-go, xxConversion Table for Measuring Portion Sizes, 10, 11Cooking

by Biggest Loser contestants, 159, 160healthy, learning about, 164at home, advantages of, 175

Coolers, xxiCore exercises, 44, 45–48, 45–48Costa, Tara, 18, 18Couscous

Mushroom Artichoke Couscous with Lemon and Parmesan, 143Crabmeat

Asian Crab Salad-Topped Brown Rice Crisps, 92, 93canned, xxiCrab-Stuffed Bell Peppers, 89

CrackersCrispbread, 103Doctor Kracker Turkey Snacker, 106

Cranberry sauceCranberry Goat Cheese Chicken, 180, 181

Cravings, 7, 202Crispbread cracker snack, 103Crisscross, 34, 34Crunch, 46, 46Cucumbers

Cold Cucumber Soup, 126

Curlee, Hannah, 8, 107, 107Curry

Curry in a Hurry Pocket, 120, 121Curry-Rubbed Pork Tenderloin with Peach Chutney, 176, 177

DDairy foods, as protein source, 16Davis, Antone, 88, 88, 160Deprivation, cravings from, 202Desserts

Baked Cherries a La Mo-gurt, 203Chocolate Banana “Ice Cream,” 206, 207Chocolate Raspberry Dreamers, 204, 205fruit for, 14indulging in, 202, 203misconceptions about, 201MMMM … Monkey Trail Mix, 210S’mores Protein Pudding “Pie,” 208, 209Watermelon Cocktail, 211

DeWalt, Mo, 132, 132Dietary fiber, on Nutrition Facts panel, 18, 19Dinners, 7–8. See also Main dishes

family, benefits of, 159–60homemade vs. takeout, 161quick meals for, 1–2

Dinten, Alfredo, 175, 175Dog walking, calorie burn from, 81Donovan, Brendon, 213, 213Dove, Antoine, 188, 188Dumbbells, 38, 55Dumplings

Chinese Dumpling Salad, 134, 135Dynamic lateral lunge, 30, 30

EEating clean, xi–xiiEggplant, 132Eggs or egg substitute

Asparagus and Chicken Apple Sausage Scramble, 70, 71Florentine Breakfast Quesadilla, 69Open-Face Gourmet Italian Breakfast Sandwich, 76, 77

as protein source, 146Sausage Feta Pepper Bake, 72, 73as snack, 4, 6, 88Steak and Egg Breakfast Bowl, 74, 75

Endurance, exercise, 38English muffins, xv

Margherita Breakfast Pizza, 78, 79Equipment, exercise, 32, 38, 44, 55Evans, Dan, 114, 114Exercise, 2, 22. See also Workouts, 20-minute

breakfast promoting, 67breathing during, 32, 44endurance in, 38equipment for, 32, 38, 44, 55guidelines for, 20–23, 25–26reasons for, 132recommended amount of, 25workout buddy for, 4, 21

Exercise band. See Tubing, for strength trainingExercise mat, 32, 44, 55

FFamily dinners, benefits of, 159–60Fast food, 113Fats

healthy, 16–17on Nutrition Facts panel, 18–19, 18

Ferrari, Patrick, 97, 97Fiber, dietary, on Nutrition Facts panel, 18, 19Fields, Kelly, 160, 160Fish. See also Seafood; Shellfish

frozen, xivgrilled cod, 8Molasses Mustard Salmon, 195as protein source, 15Time-Crunched Tilapia Piccata, 198, 199

FITTE principle, for exercise, 21–23

Flatbreads, xivDoctor Kracker Turkey Snacker, 106

Flavor enhancers, for salads, 149

Flavor enhancers, for salads, 149Foil, nonstick, xxFood journal, 8, 9, 10, 17, 72, 203Food labels, decoding, 17–19, 18Food processors, xxForberg, Cheryl, 164Forger, Johnny, 76, 76French toast, 6Front and back, 36, 36Fruit juices, 14Fruits, 148. See also specific fruits

average consumption of, 131in Biggest Loser nutrition pyramid, 13–14, 13crushed, as sweet treat, 213frozen, 14, 132health benefits of, 131recommended servings of, 131–32as snack, 6, 88

GGarlic, xvi, xx

Parm-Garlic Roasted Green Beans, 154, 155Gazpacho

Gazpacho Quinoa, 142George, Cheryl, 68Goals, writing down, 8Goat cheese, xiv

Cranberry Goat Cheese Chicken, 180, 181Grains, as pantry staples, xxiGreek yogurt. See Yogurt, GreekGreen beans

Bacon-Wrapped Green Bean Bundles, 104, 105Parm-Garlic Roasted Green Beans, 154, 155

Greensbagged, xiiiGreens On-the-Go Juice, 82, 83

Griffin, Bonnie, 10, 80, 80, 125, 132Grocery shopping, xii–xiii, 125, 139Gurganious, Damien, 14, 14

HHam

Chicken Cordon Bleu Team, 178, 179Hamburger buns, xvHampton, O’Neal, 164, 164Harmer, Neill, 2Harper, Bob, 7, 25, 52, 52, 67, 132, 146, 159, 203Health problems, from obesity, 1Healthy lifestyle, adapting to, xiiHerb and cheese spread

Herb Turkey Sandwich, 122, 123Herbs

fresh, for flavor, 166in frozen cubes, xvi

Hickerson, Vinny, 19, 19, 110High knees, 52, 52Hill, Deni, 142, 142Horseradish

Grilled Buffalo Steak with Horseradish Cream, 172, 173Hottinger, Greg, 127, 149Hough, Andrea, 17, 17Hough, Darrell, 132House, Patrick, 6Housecleaning, calorie burn from, 26Huizenga, Robert, xiHummus, for snack, 7, 110, 133Hunger Scale, 5Hydration, during workouts, 55

IIce cream

Chocolate Banana “Ice Cream,” 206, 207Indian-style dish

Indian Chicken Simmer, 188Ingredients

bad, avoiding, 18, 19guidelines for, xiion Nutrition Facts panel, 19for quick and easy recipes, xiii–xix

Italian-style dishOpen-Face Gourmet Italian Breakfast Sandwich, 76, 77

JJacobs, Jen, 8, 10

Jalapeño peppersFresh-as-Can-Be Jalapeño Lime Scallops, 196, 197

Jogging, 38Juices

fruit, 14Greens On-the-Go Juice, 82, 83

Jumping jack, 49, 49

KKetchup, low sugar/low sodium, xviKinikini, Kaylee, 88Kournikova, Anna, 104, 104, 148, 202

LLangostinos

Lobster Slaw Salad, 133Lateral raise, 43, 43Leg pullup, 37, 37Lemon juice, xviLemons

Lemon Arugula Salad, 138, 139Mushroom Artichoke Couscous with Lemon and Parmesan, 143Steamed Shrimp with Lemon Butter for One, 101Time-Crunched Tilapia Piccata, 198, 199

LentilsLosers’ Lentil Salad, 146, 147as protein source, 146

LettucePork Nonsticker Lettuce Wraps, 90, 91for salads, 149for sandwiches, 123

Lime juice, xviFresh-as-Can-Be Jalapeño Lime Scallops, 196, 197

Limpert, Jessica, 25, 113Lobster

Lobster Slaw Salad, 133

London broilChili-Rubbed London Broil, 166, 167

Lounds, Debbie, 12, 12, 89Lower-back mobility, 29, 29Lunch, 6–7

MMain dishes

Black Team’s Slimmer Summer Slaw with Pork Medallions, 174–75Buffalo Bok Choy Stir-Fry, 165Chicken and Shells in Vodka Sauce, 186, 187Chicken Cordon Bleu Team, 178, 179Chili Meat Loaf, 168, 169Chili-Rubbed London Broil, 166, 167Coffee-Crusted Chopped Steak, 161Cranberry Goat Cheese Chicken, 180, 181Crustless Turkey “Pizza,” 194Curry-Rubbed Pork Tenderloin with Peach Chutney, 176, 177Easy-Breezy BBQ Pot Roast Dinner, 162, 163–64Fresh-as-Can-Be Jalapeño Lime Scallops, 196, 197Grilled Buffalo Steak with Horseradish Cream, 172, 173Indian Chicken Simmer, 188Kids’ Favorite Chicken “Pucks,” 184, 185Luau Chicken, 182Molasses Mustard Salmon, 195Philly Cheese Steak Pizza, 170, 171Presto Pesto Turkey Breast Roast, 189Sassy Chicken, 183South-of-the-Border Loaded Sweet Potato, 192, 1933-Ingredient Meat Loaf, 190, 191Time-Crunched Tilapia Piccata, 198, 199

Marinara sauce, xvi–xvii, xxiMartini glasses, for food presentation, xxiMayonnaise, xviiMeals. See also specific meals

calorie budget for, 3, 4planning, 4

Measuring foods, 10, 11, 12Meat loaf

Chili Meat Loaf, 168, 1693-Ingredient Meat Loaf, 190, 191

Meats. See also Beef; Porkpackaged, xviias protein source, 15, 16

Mediterranean-style dishMediterranean Rice Cake Stacker, 96, 97

Metabolism, 4, 6, 67Mexican-style dish

Mexican Tabbouli, 144, 145Miller, Isabeau, 32, 32Mitchell, Joe, 2, 2, 8, 103, 207Mobility and strength training. See also Strength training

in 20-minute workouts, 26, 32Molasses

Molasses Mustard Salmon, 195Mosely, Lisa, 7Motivation, for workouts, 7, 12Mountain climber, 54, 54Mushrooms

“Fried” Mushroom Parmesan Bake, 150, 151Mushroom Artichoke Couscous with Lemon and Parmesan, 143portobello, 127, 157

MustardMolasses Mustard Salmon, 195

NNitta, Sarah, 178, 178Nonstick foil, xxNutrition Facts panel, decoding, 17–19, 18Nuts, 17. See also Almonds

OOats

Chocolate Pomegranate Protein Oatmeal, 81Obesity, diseases from, 1Oils, healthy, 17Olive oils, flavored, xv–xviOlive tapenade

Olive Chicken Salad Pita, 118, 119Overhead press, 65, 65

PPantry staples, xxiParchment paper, xxParfait

Bittersweet Chocolate Strawberry Parfait, 84, 85Pasta

Chicken and Shells in Vodka Sauce, 186, 187

whole wheat, 188Peach chutney

Curry-Rubbed Pork Tenderloin with Peach Chutney, 176, 177Peppers

Crab-Stuffed Bell Peppers, 89Fresh-as-Can-Be Jalapeño Lime Scallops, 196, 197with portobello mushrooms and scallops, 157Sausage Feta Pepper Bake, 72, 73

Pesto saucePresto Pesto Turkey Breast Roast, 189

Piña coladaPunched-Up Piña Colada, 212, 213

PitasCurry in a Hurry Pocket, 120, 121Greek pita sandwich, 116Olive Chicken Salad Pita, 118, 119

PizzaBlanca Arugula Pizza, 98, 99Crustless Turkey “Pizza,” 194Margherita Breakfast Pizza, 78, 79Philly Cheese Steak Pizza, 170, 171veggie, 178

Plie squat, 61, 61Pomegranate powder

Chocolate Pomegranate Protein Oatmeal, 81Pomegranates

Pomegranate Spinach Salad, 140, 141Pork

Black Team’s Slimmer Summer Slaw with Pork Medallions, 174–75

Curry in a Hurry Pocket, 120, 121Curry-Rubbed Pork Tenderloin with Peach Chutney, 176, 177Pork Nonsticker Lettuce Wraps, 90, 91

Portion control, 183Portion sizes, weighing and measuring, 10, 11, 12Portobello mushrooms, 127, 157Positive thinking, 76Press-out, 45, 45Protein

in Biggest Loser nutrition pyramid, 13, 15–16for breakfast, 6for dinner, 8for lunch, 7

on Nutrition Facts panel, 18, 19in salads, 149serving sizes of, 15, 16in snacks, 7sources of, 15, 16, 146after workouts, 68

PuddingS’mores Protein Pudding “Pie,” 208, 209

QQuesadillas

Florentine Breakfast Quesadilla, 69Quince, Dolvett, 23, 55, 55, 181Quinoa, xvii, 142

Basic Quinoa, xxiiiBuff Blueberry Quinoa, 80with chicken and tomatoes, 181Gazpacho Quinoa, 142

RRainville, Courtney, 7, 7, 38Raita, xviiiRaspberries

Chocolate Raspberry Dreamers, 204, 205Rate of Perceived Exertion scale, for exercise, 20, 22Rear fly, 39, 39Rear lunge, 57, 57Rice cakes

Honey Nut Apple Butter Rice Cakes, 110Mediterranean Rice Cake Stacker, 96, 97

Romanian dead lift, 60, 60Rubs, xixRuiz, Elizabeth, 123, 123Rumple, Jennifer, 22, 22Running, 49

SSalad dressings, xviii, 145, 149Salads, 132

bean, 126Chinese Dumpling Salad, 134, 135

healthy, 5 steps to, 149Lemon Arugula Salad, 138, 139Lobster Slaw Salad, 133Losers’ Lentil Salad, 146, 147Olive Chicken Salad Pita, 118, 119Pomegranate Spinach Salad, 140, 141Super Simple Slaw, 148supper, 134Watermelon Feta Salad, 136, 137

SalmonMolasses Mustard Salmon, 195

Salsa, xviiiSalt, water retention from, 14Salt-free seasoning blends, xviii–xixSandwiches, 113. See also Burgers BLT, 114

Curry in a Hurry Pocket, 120, 121Greek pita sandwich, 116Herb Turkey Sandwich, 122, 123lettuce replacing bread in, 123Olive Chicken Salad Pita, 118, 119Open-Face Gourmet Italian Breakfast Sandwich, 76, 77RBC Roll, 124, 125

Saturated fat, on Nutrition Facts panel, 18, 19Sauces. See also BBQ sauce; Cranberry sauce; Pesto sauce; Vodka

saucemarinara, xvi–xvii, xxireading labels on, xviiisubstitutes for, xviii

SausageAsparagus and Chicken Apple Sausage Scramble, 70, 71Sausage Feta Pepper Bake, 72, 73

ScallopsFresh-as-Can-Be Jalapeño Lime Scallops, 196, 197with peppers and mushrooms, 157

Seafood. See also Fish; Shellfishfrozen, xivas protein source, 16

Seeds, 17Serving size, on Nutrition Facts panel, 17–18, 18Sesame oil and seeds

Sesame Roasted Asparagus, 152, 153Shellfish. See Crab; Fish; Scallops; Seafood; Shrimp

ShellsChicken and Shells in Vodka Sauce, 186, 187

Shoulder roll, 27, 27Shrimp

frozen, xivSteamed Shrimp with Lemon Butter for One, 101Watermelon Feta Salad, 136, 137

Side bend, 28, 28Side dishes

Broccoli with Caraway Seeds, 156“Fried” Mushroom Parmesan Bake, 150, 151Gazpacho Quinoa, 142Losers’ Lentil Salad, 146, 147Mexican Tabbouli, 144, 145Mushroom Artichoke Couscous with Lemon and Parmesan, 143Parm-Garlic Roasted Green Beans, 154, 155Sesame Roasted Asparagus, 152, 153Super Simple Slaw, 148

Side lunge, 58, 58Single leg stretch, 33, 33

Skater, 53, 53Slaw

Black Team’s Slimmer Summer Slaw with Pork Medallions, 174–75Lobster Slaw Salad, 133Super Simple Slaw, 148

Smith, Allen, 183, 183Smoothies, 211S’mores

S’mores Protein Pudding “Pie,” 208, 209Snacks, 7, 88

apples slices and Greek yogurt, 17calorie budget for, 3, 4carrots and hummus, 133Crispbread cracker, 103Crunchy Cajun Chickpeas, 103, 103Doctor Kracker Turkey Snacker, 106garlic hummus on pita, 110Honey Nut Apple Butter Rice Cakes, 110planning, 4, 6Sooo Not Chicken Nuggets, 107Steamed Shrimp with Lemon Butter for One, 101

string cheese, 110Super Power SB&J Roll, 100take-along, 104for workouts, 32

Sodium, on Nutrition Facts panel, 18, 19Sorrells, Shay, 6, 6Soups, 113–14

basic recipe for, 127Cold Cucumber Soup, 126Simple Strawberry Soup, 128, 129

Spaghetti squash, 172Spinach

Florentine Breakfast Quesadilla, 69Pomegranate Spinach Salad, 140, 141

Squat, 56, 56Stair climbing, 32, 50Stationary bike, 44Stationary lunge, 40, 40Stone, Curtis, 145, 145Strawberries

Bittersweet Chocolate Strawberry Parfait, 84, 85Greek yogurt and, 207Simple Strawberry Soup, 128, 129

Strength training, 2. See also Mobility and strength trainingcore, 44, 45–48, 45–48increasing intensity of, 21, 22lower- and upper-body, 55–65, 56–65types of, 23upper-body, 38, 39–43, 39–43

Sugars, on Nutrition Facts panel, 18, 19Sunflower seed butter, Super Power SB&J Roll, 100Superman, 48, 48Support, for weight-loss success, 52Sweet cravings, 202Sweet potatoes

South-of-the-Border Loaded Sweet Potato, 192, 193Sweet Potato No-Skins, 94, 95

Swimming (as circuit exercise), 35, 35Swimming (in water), calorie burn from, 44

T

TabbouliMexican Tabbouli, 144, 145

Tacos, ground turkey, 97Takeout dinners, homemade vs., 161Target heart rate, calculating, 22–23Thompkins, Aaron, 134, 134Tilapia

Time-Crunched Tilapia Piccata, 198, 199Time constraints, as excuse for unhealthy eating, 1, 2, 6Time-saving cooking strategies, xx–xxiTime-saving recipes, ix–xTo-go containers, xxTomatoes

Gazpacho Quinoa, 142Torso rotation, 31, 31Tortillas

Blanca Arugula Pizza, 98, 99Florentine Breakfast Quesadilla, 69Philly Cheese Steak Pizza, 170, 171RBC Roll, 124, 125Sooo Not Chicken Nuggets, 107sprouted grain and whole spelt, xixSuper Power SB&J Roll, 100

Total carbohydrate, on Nutrition Facts panel, 18, 19Total fat, on Nutrition Facts panel, 18–19, 18Trail mix

MMMM … Monkey Trail Mix, 210Trans fats, 17Treadmill, 26, 38, 49Triceps extension, 64, 64Tubing, for strength training, 38, 39–41, 39–41, 43, 43Turkey

Crustless Turkey “Pizza,” 194Doctor Kracker Turkey Snacker, 106ground turkey tacos, 97Herb Turkey Sandwich, 122, 123lean portions of, 16Presto Pesto Turkey Breast Roast, 189as snack, 7, 104Sooo Not Chicken Nuggets, 107South-of-the-Border Loaded Sweet Potato, 192, 1933-Ingredient Meat Loaf, 190, 191

Turkey bacon, 7

Bacon-Wrapped Green Bean Bundles, 104, 105in BLT sandwich, 114

TV watching, 106, 133

UUnsaturated fats, 17

VVegetables, 148, 156. See also specific vegetables

average consumption of, 131bagged, xiiiin Biggest Loser nutrition pyramid, 12–13, 13cooking, 12frozen, xix, 13, 132health benefits of, 131recommended servings of, 131–32as snack, 88

Vegetarian protein, sources of, 16Vincent, Ali, 4, 23Vodka sauce

Chicken and Shells in Vodka Sauce, 186, 187

WWalking

calorie burn from, 120as cardio exercise, 26, 38dog, calorie burn from, 81increasing duration and intensity of, 20

Ward, Olivia, 8, 172, 172Water drinking, during workouts, 55Watermelon

Watermelon Cocktail, 211Watermelon Feta Salad, 136, 137

Water retention, from salt, 14Weighing foods, 10, 12Weight loss

calories in, calories out for, 2, 20eating for, 18protein for, 15, 19soups for, 113–14

support for, 52sustainable, 1

Weight maintenance, breakfast promoting, 67–68Weight management, whole grains for, 67Whole Foods Market, xiiWhole grains

benefits of, 67in Biggest Loser nutrition pyramid, 13, 14–15

Workout buddy, 4, 21Workout log, 25Workouts

eating before and after, 68hydration during, 55motivation for, 7, 12snacks for, 3220-minute, 25, 26

advanced (workout 1), 49–54, 49–54advanced (workout 2), 55–65, 56–65beginner (workout 1), 26–31, 27–31beginner (workout 2), 32–37, 32–37intermediate (workout 1), 38–43, 38–43intermediate (workout 2), 44–48, 45–48

Wornum, Jesse, 157, 157Wraps

Pork Nonsticker Lettuce Wraps, 90, 91

YYoga, 20Yoga mat, 32, 44, 55Yogurt

Baked Cherries a La Mo-gurt, 203Greek, 68

apple slices and, 17berries and, 89, 207chocolate mixed into, 107

as snack, 88

NoticeThis book is intended as a reference volume only, not as a medicalmanual. The information given here is designed to help you make

informed decisions about your health. It is not intended as a substitute forany treatment that may have been prescribed by your doctor. If you suspectthat you have a medical problem, we urge you to seek competent medical

help.The information in this book is meant to supplement, not replace, proper

exercise training. All forms of exercise pose some inherent risks. Theeditors and publisher advise readers to take full responsibility for their

safety and know their limits. Before practicing the exercises in this book, besure that your equipment is well-maintained, and do not take risks beyondyour level of experience, aptitude, training, and fitness. The exercise and

dietary programs in this book are not intended as a substitute for anyexercise routine or dietary regimen that may have been prescribed by your

doctor. As with all exercise and dietary programs, you should get yourdoctor’s approval before beginning.

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Library of Congress Cataloging-in-Publication DataAlexander, Devin.

The Biggest loser quick and easy cookbook : more than 75 low-calorie and delicious meals in 20 minutes or less / Devin Alexanderand the Biggest loser experts and cast.

p. cm.Includes index.ISBN 978-1-60961-423-2 paperback

1. Quick and easy cooking. 2. Reducing diets—Recipes. 3.Biggest loser (Television program) 4. Cookbooks. I. Biggest loser(Television program) II. Title.TX833.5.A43 2011641.5′55—dc23

2011036584

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